Stephan's Training Log

[stephan marcella]

Traveling for work so I took this week as semi-deload week.

Snatch
80 x 2 x 8 (missed both reps on set 3. worked on first pull and pull under)

CJ
100 x 1+2 x 5 (clean technique felt crisp and jerk was fast and sharp. Happy with it today

Snatch Pulls
100 x 3 x 3

FS
135 x 3 x 4 (3 second pause in the bottom)

Roll and Stretch

[stephan marcella]

Saturday

Snatch
66 x 2 x 2
75 x 1 x 2
84 x 1
91 x F, 1
93 x 1
95 x 1
89 x 2 x 5 (missed 1st rep of first set and 2nd rep of last set)

CJ
84 x 1+2 x 2
102 x 1+2 x 2
111 x 1+2 x 2 (missed jerk on last set)
102 x 1+2 x 5

Clean Pulls
125 x 3 x 3

RDL
102 x 5 x 3

Sunday
Light CJ. Worked on rack position of jerk and speed

Light snatch. Worked on first pull. Developed an issue of going around my knees lately.

[stephan marcella]

Snatch
66 x 2 x 2
75 x 1
84 x 1
93 x 1
98 x F, F
84 x F
75 x 1
84 x 1 x 5

Snatch Pulls
116 x 3 x 3

FS
134 x 3 x 3

Roll and Stretch

[stephan marcella]

Warm-up
DROM + BB Complex

OHS
43 x 10
61 x 5
84 x 3
93 x 3
100 x 3 x 5

Push Press
61 x 5 x 2
84 x 5 x 5

RDL
61 x 5
84 x 5
107 x 5 x 3

Pull-ups
30 reps total

GHD Sit-ups
3 x 10

Roll and Stretch

[stephan marcella]

Warm-up
Foam Roll and activation work
DROM
BB Complex with 20kg
CJ up to 100kg

CJ
107 (235) x 1 x 2
111 (245) x 1
116 (255) x 1 x 1, 1+F, 1+F, 1
120 (265) x 1 x 1
125 (275) x 1 x F, F, F

• Plenty of height on the bar
• Still afraid to pull under at times after wrist injury

107 x 2 x 3

Clean Pulls - stayed a little lighter than normal to ensure proper mech and speed
111 x 3 x 5

BS
148 x 3 x 3
125 x 3 x 3 OTM and worked speed...tried 3 reps in under 5.5 seconds. 6.10 was fastest set and 6.89 was slowest

Planks (Front and Side)
3 x 1min/each

[stephan marcella]

Heat and humidity were unreal in S. Florida today. After snatch, we changed our planned workout due to errors in the clean.

Warm-up
Foam Roll and stretch some problem areas
DROM
Activation work

Snatch
75 x 1 x 15 OTM
75 x 2 x 5 OTM

Snatch Pulls
107 x 5 x 5

FS
130 x 2 x 6

Inverted Rows
3 x max

[stephan marcella]

Did two Snatch workouts today. Felt good in the afternoon and decided to try to hit the weights I missed in the a.m.

Morning
Warm-up:
Light DROM
BB Complex
Snatched up to 84 (185)

Snatch
84 x 1 x 2
93 x 1
100 x 1 x 3F
98 x 1 x 2F
84 x 2 x 3

Cleans
111 x 2 x 5

Evening
Warmup:
DROM
BB Complex

Snatch (worked up to 84)
84 x 1
93 x 1 x 2F
98 x 1
100 x 1 x 3F
89 x 2 x 5 (missed a couple on the second rep but completed it with a third attempt)

[stephan marcella]

Warm-up
Foam Roll
DROM
Activation work

Clean&Jerk
52 (115) x 3 x 3
75 (165) x 2 x 2
84 (185) x 2
98 (215) x 1
107 (235) x 1
111 (245) x 1
116 (255) x 1
120 (265) x 1
123 (270) x 1 (missed jerk)
120 (265) x 1 x 2 (missed jerk on first set)
107 (235) x 2 x 3

Clean Pulls
84 x 3
107 x 3
130 (285) x 3
143 (315) x 3 x 3

Back Squat
134 (295) x 3 x 5 OTM (reps done as fast as possible...none of the sets were under 6.15 seconds....goal 5.2 seconds)

Invert Ring Rows
3 x 8

Foam Roll and Stretch

[stephan marcella]

Partial workout due to weather delay. God, I need to get out of Florida!

Warm-up
Foam Roll
DROM
Activation

Snatch
75(165) x 1 x 3
84(185) x 1 x 3
93(205) x 1
95(210) x 1 x M, 1
98(215) x 1
100(220) x 1 (it has been over a year since I have hit 100kilo)
102(225) x 1 x M, M (first miss was overhead and rocked forward at the bottom, second miss was a beautiful high pull)

Front Squat
84 (185) x 10
107 (235) x 5
125 (275) x 3
134 (295) x 3 x 3

Foam Roll and Stretch

**Original plan was to snatch, CJ, and FS, but the heat and humidity changed the plan after snatches. Decided to do CJ and RDL in the evening. Hopefully the rain holds off long enough to complete the workout.

Evening workout

CJ
52(115) x 3 x 3
75(165) x 2 x 3
93(205) x 2
102(225) x 1
111(245) x 1
116(255) x 1
120(265) x 1 x 2 (felt exhausted this evening)
102(225) x 2 x 3

Clean Pulls
143(315) x 3 x 3

[stephan marcella]

Took last week as a half-assed deload week. Workouts were kept light and only perofrmed the snatch, CJ, and their variations.

Monday 100621
2 Pos Snatch (floor+hang) 75 x 1 x 5
2 Pos CJ (floor + Hang) 100 x 1 x 5
BS 140 x 3 x 3

Wednesday 100623
Power Snatch 75 x 1 x 5
Power CJ 100 x 1 x 5
Snatch Pulls 80 x 3 x 3
FS 125 x 3 x 3

Friday 100625
Snatch 85 x 1 x 8
CJ 110 x 1 x 6
BS 140 x 3 x 3

Sunday 100627
Warm-up
Foam Roll, DROM, and BB Complex
Snatch 52 x 3 x 3, 75 x 2 x 2

Snatch
52 x 3 x 3
75 x 2 x 2
84 x 1
93 x M
95 x M, 1 x 10

CJ
52 x 3 x 3
75 x 2
84 x 2
116 x 1 x 8

Foam Roll and Stretch


Monday 100628
Warm-up
Foam Roll, DROM

Power Snatch
52 x 3 x 3
61 x 2 x 2
75 x 1 x 2
84 x 1 x 2
86 x 1 x 2

Power Snatch + Hang Power Snatch
75 x 2 x 5


Power CJ
52 x 3 x 3
75 x 3 x 2
98 x 1
107 x 1 x 8

Back Squat
61 x 10
98 x 5
116 x 3
139 x 1
157 x 3 x 3