Stephan's Training Log - Page 7

stephan marcella · 06-30-2010, 12:47 PM

Although one of the videos is a PB, I am still pulling around my knees on the intial part of the first pull. Also, notice I teeter in the bottom on my toes. I have been following a program of mostly the Snatch/Power Snatch, CJ/Power CJ with BS, FS, and Pulls. Any input will be appreciated.

PB: http://www.youtube.com/watch?v=OECePVziq4A

http://www.youtube.com/watch?v=ckPxI_4Tb4k

stephan marcella · 06-30-2010, 06:38 PM

Still have symptoms of the flu. Itching to train so I decided to stay under 80%.

Warm-up
DROM
BB Complex

HPCJ + PCJ + CJ
52 x 1 x 4
75 x 1 x 2

PCJ + CJ
100 x 1 x 6

3 Snatch Grip Halting DL's + 1 Snatch Pull
115 x 1 x 5

The flu started kicking back in so I called it a night.

stephan marcella · 07-06-2010, 06:55 PM

100704

Finally feeling well enough to train again....Missed yesterday due to visit to Team Altamonte's Facility to watch the Australian team train.

Warm-up
Foam Roll
DROM
BB Complex with 20kg (5 MSn + 5 PSn + 5 GM + 5 Squat Thrust) x 2
2 Pos Sn (HH + Deck): 66 x 1 x 3

Snatch
75 x 2 x 2
84 x 2 x 1
93 x 1
98 x 1
100 x 4M
93 x 1 x 10

BW Movement (Strict practice - failure in form dictated rest periods)
Spilt Squats with 50lb DBs
Side Lunges
SLSLDL 30lb DB

Foam Roll and Stretch

100705
Limited time to train do I devoted the day to the C&J.

Warm-up
Foam Roll
DROM (emphasis on hips, ankles, and shoulders)
BB Complex with 20kg

CJ
50 x 3 x 4
75 x 3 x 2
85 x 2 x 1
93 x 1 x 2
100 x 1 x 5 OTM
107 x 1 x 10 OTM (technique felt solid and quick so I decided to stay at this weight today and get quality reps)

100706
Only had time to Snatch today due to work....damn it, I hate how being an adult gets in the way. Good day though!

Warm-up
Foam Roll
DROM
Activation Work

Snatch
50 x 3 x 3
75 x 2 x 3
85 x 1 x 2
93 x 1
98 x M
93 x 1
98 x 1
102 x 1
105 x 1
107 x 4M (every rep was overhead...definitely next time)
102 x 1 x 5

stephan marcella · 07-09-2010, 05:37 PM

Warm-Up
Row 1000m at 500m/2 min pace
DROM
BB Complex with 20kg

Snatch
50 x 3 x 3
75 x 2 x 3
85 x 1 x 2
93 x 1
100 x 1
102 x 1
107 x 6M
98 x 1 x 5

Pwr Clean and Jerk + CJ
50 x 1 x 4
75 x 1 x 2
93 x 1 x 2
100 x 1 x 8

Foam Roll and Stretch

stephan marcella · 07-09-2010, 05:37 PM

Stayed light today and worked on technique of both snatch and CJ

Snatch
50 x 3 x 5
75 x 2 x 5

Power Clean and Jerk
50 x 3 x 5
75 x 3 x 3
85 x 3 x 4

Adjusted grip on the CJ and finally was able to get a proper rack for the jerk. Never had a problem with the clean only the jerk. We will see if it carries over to heavy jerks tomorrow.
Edit/Delete Message

stephan marcella · 07-10-2010, 08:11 PM

Snatch
50 x 5 x 2
75 x 2 x 2
93 x 1
98 x 1
100 x 1
102 x M
98 x 1
102 x 1

CJ
50 x 5 x 5
75 x 3
93 x 2
100 x 1
116 x 1
120 x 1 (missed jerk due to black out)
125 x 2M (mostly due to wet hands...training outdoors)
116 x 1

stephan marcella · 07-12-2010, 05:53 PM

Last few workouts before the Florida Elite Competition.

Snatch
50 x 3 x 3
75 x 2 x 3
93 x 1 x 2
98 x 1
100 x 1 x 5

CJ (bad day...timing felt off and jerk felt sloppy)
50 x 3 x 3
75 x 3 x 3
95 x 2 x 1
100 x 1
105 x 1
110 x 1
115 x 1 x 5

At the end of last week I adjusted my grip to a wider position. It has enabled me to rest the bar completely on my shoulders but difficult to jerk the bar.

stephan marcella · 07-17-2010, 08:24 PM

Competed in my first competition today, FLorida Elite vs. New South Wales (Australia). Great experience and learned a lot. Warmed up too much before first snatch attempt and slipped on my last attempt with the the CJ. No PB's but a blast none the less.

Snatch 98
CJ 120

stephan marcella · 07-19-2010, 05:54 PM

Playing around with routines this week. Main emphasis today was the snatch.

Warm-up
BB complexes with 20kg
MSn + HHPSn + HSn + Snatch: 20kg x 3
Snatch 50kg x 3 x 3

Snatch
75 x 2 x 2
(84 x 1, 89 x 1, 93 x 1) x 3 - a set at 84 and rest 1 minute, a set at 89 and rest 1 minute, a set at 93 and rest 1 minute. Repeat 3 times

Snatch Pull
107 x 5 x 3

Back Squat
125 x 5 x 3

Snatch Push Press
185 x 5 x 3

Pull-ups
3 x 5

Considering I am up at 5am and on site by 7am and do not return home to train until 6-6:30, this may be too much to complete in the evening. Thinking of switching to two movements a night (classic and assistance) due to time and age constraints.

stephan marcella · 07-20-2010, 08:16 PM

CJ - work up to 70% with a total of 20 reps
75 x 1 x 5
84 x 1 x 5
93 x 1 x 5
98 x 1 x 5

Split Squats (50lb DBs)
3 x 12 each Leg

Bent Rows (been a while since i have done these and LB was tight so I stayed light)
185# x 10 x 3

Planks
3 sides x 1 minute x 3