Stephan's Training Log

[stephan marcella]

Some dork did it for me

[stephan marcella]

Living in Florida and having my platform outside can be a nightmare as summer approaches along with rainy season. Trust me it is not paradise with the Africa heat and rain. Trained on a damp platform after a sever thunderstorm so I stayed light and worked on some issues.

Snatch
70 x 2 x 5
75 x 1 x 10
85 x 1 x 5
Worked on pushing my knees back but almost every rep there was a slight change in bar path. I do not have this problem when doing pulls and DL's.

Clean & Power Jerk
85 x 2 x 5
100 x 1 x 5
Worked on re-racking for jerk. Unable to split since platform was damp and back foot would slide. Practiced jerk with finger tips.

Does anyone have suggestions about using the "finger tips" method?

Started to rain again so I had to cut the rest of the work out short. I was going to BS and do some Snatch Pulls.

[stephan marcella]

Snatch 2 min rest between sets
75 x 1
84 x 1
87 x 1
93 x 1
95 x 1
98 x F, F, F
84 x 2 x 5

Clean & Jerk 2 min rest between sets
102 x 1
107 x 1
111 x 1
116 x 1
118 x 1
120 x 1(Missed Jerk), 1(blacking out after clean), 1 (sloppy jerk)
107 x 2 x 5

FS
143 x 2 x 3 Knee pain held me back

Snatch Pulls
125 x 3 x 5

Roll and stretch - extra attention to quads and hip flexors

[stephan marcella]

BS
60 x 10
85 x 5
102 x 5
125 x 3
143 x 3
152 x 3
157 x 3
161 x 3

Knee felt good today until last set but nothing that concerned me. The rolling and stretching with emphasis on the quads, hip flexors, ITB, TFL, and lower leg seem to be helping.

Power Snatch
66 x 2 x 5 Just wanted to get some work in

Power CJ
Skipped after warming due to sharp pain in R-elbow

Press
70 x 5 x 5 (probably been 2 months since I've done strict presses...felt good)

GHD Sit-ups + Back Extensions 3 x 15

Roll and Stretch

[stephan marcella]

Started off feeling good but progressed into a crappy day.

Snatch
75(165lb) x 1
84(175) x 1
89(185) x 1
93(195) x 1
100(220) x F, F, F, F
89(185) x 2F, 2F, 2, 2

CJ
98(215) x 2
102(225) x 1
107(235) x 1
111(245) x F, 1, 1 Mechanics felt off
102 (225) x 2, 2, 2 Stopped because timing and mechanics were off

FS
125(275) x 3
143(315) x 2
152 (335) x 1
157 (345) x F
1389 (305) x F smoked at this point and called it a day

Roll and Stretch

[stephan marcella]

Long day at work in the sun....overall, I don't feel that it affected me too much. Really did not want to train today but as always....once I start, I am glad I did. Deviated a bit from the plan today. Felt strong at the beginning of the workout, therefore, I decided to work up to a 1RM today....no PB!

Snatch
75(165) x 2
84(185) x 1
93(205) x 1
98 (215) x F, F, F
84(185) x F+F
84 x F+1
84 x 2
84 x 2
84 x 2

CJ
102(225) x 2
107 (235) x 1
111 (245) x 1
116 (255) x 1+F(jerk - missed out front)
116 (255) x 1+F(lost grip when I re-racked)
116 (255) x 1
116 (255) x 1
116 (255) x 1

BS
102(225) x 5
125(275) x 3
143(315) x 3
152(335) x 3 x 5 (missed 2nd rep of last set. Right knee popped and became weak on the upward drive. Dumped the weight but everything felt ok. Stopped squating at this point)

Snatch Pulls
102(225) x 5
125 (275) x 3 x 5

Planks 3 x 1min Front and 2x1min sides

Roll and Stretch: quads and ITB tight and painful tonight. Extra work on my lower leg and feet(lacrosse ball), which seems to be helping the anterior knee pain.

[stephan marcella]

Deviated from planned workout. Rushed due to incoming rain but still had a decent workout.

Snatch
75 x 2
84 x 1
93 x 1, F, F
84 x F, 1
89 x 1, 1, F, 1, 1

FS
61 x 10
84 x 5
107 x 3
125 x 1
148 x 1
160 x 1 (slow rep, therefore, I decreased the load)
134 x 3 x 3

Snatch Push Press (just felt like doing these today)
93 x 5 x 5

[stephan marcella]

We did not follow any plan today. Just went by feel.

Snatch
70 x 2
75 x 2
80 x 2
85 x 1
90 x 1
90 x F behind
90 x F front
90 x 1

Snatch Balance
70 x 3
80 x 3
90 x 3
100 x 2 + F
90 x 3

BS
130 x 3 x 3 worked on speed

Roll and Stretch

[stephan marcella]

We planned to do a CJ emphasis workout tomorrow, but I felt good and wanted to do some snatch work again today. Worked on first pull.

Warm-Up
DROM, BB Complex
3 Pos Snatch 43 x 3

Snatch
66 x 2
75 x 1
84 x 1
93 x 1
84 x 1 x 3

Snatch Pulls
107 x 3 x 3

Planks
3 x 1min/1min

[stephan marcella]

Warm-Up:
DROM + Goblet Squats

Front Squat (wanted to change things up today)
20(44) x 10 x 2
61(135) X 10 X 2
102(225) X 5
125(275) X 3 (3 second pause with explosive concentric)
134 (295) x 3 x 3

CJ
102(225) x 2 x 2

CJ+HCJ
102 (225) x 2 x 3

Back Extensions
1x15
20lbs x 10 x 2

Pull-ups + Hanging Leg Raises: 3 x 5+15