Stephan's Training Log

[stephan marcella]

Warm-up:
BB Complex with 20kg (5 MSn + 5 OHS + 5 GM + 5 BS + 5 Press) x 2
2 Pwr Sn + 2 Snatch: 40 x 3, 52 x 2

Snatch
66/2 x 2
75/1 x 2
85/1 x F, 1
87/1 x 1
90/1 x 1
93/1 x 1, F, F, F
80/2 x 1, F, 1, 1, F, 1

FS
102/3 x 5 (took it easy to see how my left knee would hold up...so far so good)

Clean Pull
130/3 x 3 (felt light and was able to maintain position and speed)

Press
75/5 x 5

Pull-ups: stayed light 5 x 5 (2 of the 5 were Chin-ups)

K2E: 3 x 10

Roll and Stretch

[stephan marcella]

Power Snatch:
62 x 2 x 2
70 x 1 x 2
80 x 1 x 1
82 x 1 x 1
85 x 3F
73 x 2 x 5

Power Clean and Jerk:
62 x 2 x 2
85 x 2 x 1
93 x 2 x 1
100 x 1 x 1
107 x 1 x 2
93 x 2 x 5

BS:
115 x 3 x 7 worked on speed and did reps OTM

Snatch Pull:
120 x 2 x 3

GHD Raises:
2 x 10

Pull-ups: 5 x 5 (w/35lbs)

[stephan marcella]

Supposed to be a rest day, but I decided to play with the idea of squatting more and to see how the left knee feels doing FS

Front Squat
135 lbs x 10 x 2
185 x 5 x 2
205 x 5 x 1
245 x 3 x 7 (speed out the hole, no pause at top or bottom)

Good Mornings: 165 x 3 x 10

Inverted Rows: 5 x 10

GHD Sit-ups: 50reps

Roll and Stretch

[stephan marcella]

Good day training with the group! One of the guys hit 116kilo Snatch after only 4 weeks of adjusting his start position and pulls.

Snatch OTM
80 x 1 x 2
85 x 1 x 2
90 x 1 x 6

PCJ
105 x 1 x 10

FS
115 x 5 x 5

Snatch Pulls
115 x 3 x 5

Roll and Stretch

Timing was off today and missed more snatches today than when I started doing OTM. First few sets of CJ felt off, therefore, I switched to Power Clean and Jerk. Need to be more aggressive during second pull.

[stephan marcella]

Warm-Up:
DROM
BB Complex (5 MSn + 5 Pwr Sn + 5 OHS + 5 Sn Bal) 20kg x 2, 40kg x 1
(Pwr Snatch + Snatch) 65 x 2 x2

Snatch
75 x 1
80 x 1
85 x 1
90 x 1
92 x 1
93 x F, F, F, 1, F
85 x 1 x 5

CJ (Warm-up with MCL&J + Pwr Cln&J + CJ) 50 x 2, 60 x 2. Worked up to working weight
110 x 1,F(jerk only)
110 x 1, F(jerk)
110 x 1 x 8

Unfortunately I ran out of time and skipped Squats and Pulls.

Rolled and Stretched

[stephan marcella]

Warm-Up: DROM + BB Complex of 5 reps each (MSn+ PSn+OHS+SnBal+GM) 20kg x 1, 40kg x 1

Power Snatch: 75kilo x 2 x 5
Power Clean: 102kilo x 2 x 5
FS: 115kilo x 2 x 8 (speed sets)
Press: 70kilo x 5 x 5
RDL: 100kilo x 3 x 8
Weighted Chin-ups: 5 x 5

[stephan marcella]

Snatch OTM
70 x1 x 2
75 x 1 x 2
80 x 1 x 3
85 x 1
85 x 1
85 x 1
85 x F
85 x 1

CJ OTM for sets 1-5 and every 2 minutes 6 - 10
90 x 1 x 3
100 x 1 x 2
110 x 1 (missed Jerk)
110 x 1
110 x 1
120 x 1

Hang CJ
110 x 1 x 3 (missed jerk on 2nd set)

FS with 3 sec pause at bottom and explosive up
120 x 3 x 3

"Non - Functional shoulder pre/rehab work - joking about non-functional
Roll and Stretch

[stephan marcella]

Warm-Up: DROM + BB Complex (3 MSn+3 PSn+3 OHS + 3 SnBal + 3 GM) 20kg x 2, 40kg x 2 + Snatch doubles up to 75kg

Snatch

80 x 1
87 x 1
93 x 1
98 x 1
100 x 3F (mechanics fell apart and was unable to pull myself under the bar....although they were nice high pulls)
84 x 1 x 10 OTM (Missed 3 reps)

GM
85 x 8 x 3


CJ warmed to 107

107 x 1 x 10 OTM
Missed last 3 reps. My CNS seemed to be shot after the Snatches

Tried something I read from Dan John for Squatting
OHS
102 x 5, 5, 3

Front Squat
125 x 3
134 x 3
143 x 2 (missed 3rd rep)

[stephan marcella]

Feeling a little beat up from yesterday's workout but wanted to train today, therefore, I went light and worked technique

Warm-up: DROM + BB Complex

Hang Power Snatch: 66kilo x 3 x 5

Hang Power CJ: 85kilo x 2 x 8 OTM
Trying to improve the rack position for the jerk. The Clean is not a problem, but re-racking the bar for the jerk is an issue. Adjusted the grip each set to tinker with it. A narrower grip seems to be working better.

3 Sets no rest
Bulgarian Squats: BW 10 each leg
KB Swings: 32kilo x 10

[stephan marcella]

Horrible day training! I guess without a bad, we would not know what a good day is.

Snatch
98 (215lb) x F, F, F
89 (195lb) x F, F, 1
84 (185lb) x 1, F, 1, 1
2nd pull was off today...could not seem to accelerate the bar. Turnover felt off as well.

CJ
stayed under 100kilo to work speed and re-rack for jerk

Called it a night.