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Old 04-22-2010, 08:16 PM   #31
stephan marcella
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Default Thursday 100422

Figured I would do one more workout before going out of town tomorrow.

Warm-up:
DROM + BB Complexes with 20kg and 43kg

Snatch:
43 x 3 x 2
52 x 2
66 x 2
75 x 1
79 x 1
84 x 1 x 8 otm (missed 2nd and 5th set)

CJ:
43 x 3 x 3
66 x 3
89 x 2 x 8 otm
Worked on improving rack position for the jerk

Snatch Pull:
100 x 3 x 3 (light, worked on speed)

RDL
90 x 8 x 2

Skipped squats because right knee felt inflamed.

GHD sit-ups for 70 reps
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Old 04-26-2010, 07:36 PM   #32
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Default Monday 100426

Long day of flying and work. Only had one meal and a shake before workout. Limited time today so I stuck with the Snatch and CJ. Started with CJ today since it is not progressing as well as the snatch.

CJ
75 x 2 x 2
93 x 2 x 1
102 x 2 x 1
102 x 1
111 x 1 (sloppy jerk)
111 x 1 missed jerk
111 x 1
111 x 1 sloppy jerk
111 x 1
102 x 1 x 3

Snatch
75 x 2 x 2
80 x 2 x 2
85 x 2 x 2

Roll and Stretch
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Old 04-27-2010, 07:52 PM   #33
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Default Tuesday 100427

Keeping it light this week before this weekends Weightlifting Clinic being that I am injury prone before scheduled events.

Power Clean and Jerk
98 x 1 x 6

Power Snatch
75 x 2 x 3
75 x 1 x 3

Back Extensions
3 x 15

Planks
3 x 60 sec.

Pull-ups
3 x 8
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Old 05-03-2010, 05:19 PM   #34
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Default Monday 100503

Sunday 100502: Workout consisted of nothing but Snatch and CJ at a Pendlay Weightlifting Clinic we had. Did not go any higher on the snatch/CJ than 98/120.

Monday: Taking today off due to work deadline
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Old 05-05-2010, 08:56 PM   #35
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Default Wednesday 100505

First day back after clinic on Sunday. Timing and speed just weren't there today. Between work schedule and lack or nutrition and sleep, no wonder why I am off lately.

Warm-Up
1000m Row (2:00/500m)
DROM
BB Complex with 20kg: 5 reps each (MSn+ PSn+ Snatch+OHS+SnPP+BS) x 2
3Pos Sn: 40kg, 50kg, 60kg

Workout
Snatch (all reps OTM)
75 x 1 x 3
80 x 1 x 3
85 x 1 x 9

Front Squat
110 x 5 x 3

RDL
100 x 8 x 3

Planks 3 x 1min

Roll and Stretch
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Old 05-08-2010, 05:08 PM   #36
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Default Saturday 100508

Horrible training day. Stayed with lighter weight and worked technique issues reviewed and recommended by Glenn.

Snatch 85 x 1 x 10 (1, 1, ,1 ,1, F, F, 1, 1, 1, 1)

CJ: timing was off and decided to skip until tomorrow

Front Squat
135 x 3
143 x 3 (missed last rep)
143 x 3
152 x F

RDL 100 x 8 x 3

Technique is improving but strength/power is not improving.
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Old 05-10-2010, 08:01 PM   #37
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Default Monday 100510

Warm-up
DROM
BB Complex

Snatch (wanted to work in the 80-85% of 1RM)
85(187#) x 1 x 12 OTM, zero misses

CJ
107 (235) x 1 x 10 every 2 minutes, missed reps 5 (clean) and 6 (jerk due to hand popping off the bar and not being able to re-rack)

Back Squat
152 (335) x 3 x 3, worked speed

RDL
102(225) x 5 x 3, less volume than Saturday

Pull-ups5 x 5 with 30 sec rest between sets

GHD Sit-ups 50 reps

Roll and Stretch

Last edited by stephan marcella; 05-10-2010 at 08:41 PM. Reason: left out details
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Old 05-12-2010, 05:57 PM   #38
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Default Wednesday 100512

Quick DROM and BB Complex due to time constraints

Snatch OTM
70 x 1 x 3
75 x 1 x 4
80 x 1 x 3

CJ OTM
90 x 1 x 2
100 x 1 x 5
110 x 1 x 3

Halting DL
140 x x 5 x 3
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Old 05-14-2010, 01:41 PM   #39
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Old 05-15-2010, 04:33 PM   #40
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Default Saturday 100515

Snatch OTM
85 x 1
90 x F
95 x F
80 x 1
85 x F
90 x F
80 x 1
85 x 1
90 x 1
80 x 1
85 x 1
90 x 1

CJ every 2 minutes
100 x 1 x 3
110 x 1 x 3 (missed one jerk due to blackout)
116 x 1 x 2F
110 x 1 x 2 (missed one jerk due to losing grip when re-racking for jerk)

FS
100 x 3 (body just did not want to move correctly and knees hurt)
125 x 3 x 3 (mechanics off, body just did not want to cooperate)

Halting Snatch DL
100 x 5
125 x 3
143 x 3 x 3
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