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The Catalyst Athletics training facility in
Sunnyvale, California offers CrossFit,
Olympic weightlifting, strength &
conditioning, kettlebell training,
and personal fitness training.
Read More »
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Descriptions and video
demonstrations of valuable
exercises Go Now »
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Monday January 5 2009
- Back squat - 90% x 2 x 2
- Snatch pull - 107% (of snatch) x 1 x 2
- Press - 80% x 4 x 4
- Weighted GHD sit-ups - 3 x 10
- Russian twists - 3 x 20
Strength Cycle 1 - Week 4 |
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Sunday January 4 2009
Rest
"But despite the amazing work capacity and kilograms Nicu was capable of handling, the most phenomenal aspect of his training was definitely his technique. When I first became an Olympic weightlifter, a great coach told me that one of the elements of having perfect technique meant you could “make 50 kilos look exactly the same as 150 kilos.” Vlad was the best example of this rule that I have ever seen in my career. Every movement of his body from his back position to his foot placement to his acceleration in the second pull was identical, regardless of the weight on the bar."
From Lessons from Romania by Matt Foreman, Performance Menu Issue 48 |
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Glute-ham raise
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Saturday January 3 2009
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - heavy single
- Glute-ham raises - 3 x 15
- Ab work of choice
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Friday January 2 2009
- Tall snatch - 30% x 3 x 3
- Power snatch + snatch - 65% x 4 sets
- Snatch balance - heavy single
For time:
5 kipping pull-ups
20 push ball - 10% BW
10 kipping pull-ups
15 push ball
15 kipping pull-ups
10 push ball
20 kipping pull-ups
5 push ball
Bad Girl Open
This is an all-women weightlifting meet in Los Altos, CA on Sunday January 18th. Get more information and register here. If you can't make it to lift or watch, you can watch it online. |
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Thursday January 1 2009
Rest
Performance Menu Issue 48 - January 2009
Subscriber Download | Purchase Issue
Lessons from Romania
Matt Foreman
Matt shares some great experiences training with weightlifting legend Nicu Vlad
Patellar Tendonitis
Jay Huhn
Cause, effect and treatment of patellar tendonitis in Olympic weightlifters
Selecting the Proper Tools
Michael Rutherford
Great perspectives on injury and imbalance management
In the Shadow of the Mountain: Part 3
Mike Gray
The final installment of Mike Gray’s training experience in Japan
Cooking with Scotty
Scott Hagnas
Nutty Cabbage
Holiday Beet Salad
Steak Rolls
Afghan Sweet Pumpkin
Salsa Verde Breakfast |
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Wednesday December 31 2008
- Front squat - 80% x 3 x 5
- Snatch pull - 105% (of snatch) x 2 x 3
- Rack jerk - heavy single
3 rounds for time of:
500 m row
30 sit-ups
10 box jumps |
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Wolfman Robb
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Tuesday December 30 2008
- Muscle snatch - 65% x 3 x 3
- Power clean + clean + jerk - 65% (of clean & jerk) x 4 sets
20-15-10 reps of:
KB swings - 35% BW
Kipping pull-ups |
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Lessons from Romania
Matt Foreman
Nicu Vlad is one of the greatest weightlifters of all time. The Romanian legend won the Olympic gold medal at the 1984 Los Angeles games whe... Read All »
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