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About stlcate

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03-16-2010 04:58 AM
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Training Log: January 24th, 2007

by stlcate on 01-24-2007 at 12:00 AM
No Longer keeping a training log here. Please see www.nakf.net if you're interested in my training.

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Training Log

Training Log: January 23rd, 2007

by stlcate on 01-23-2007 at 12:00 AM
A few days off from training after travelling to Cincinnati for the Federenko Cert.

9 Minute Snatch Set @ 16kg (83L/81R)

3X15L/15R Jerks @ 24kg. Pause at the lockout of each rep for 2 seconds.

2X50L/50R Swings @ 24kg

Played around with pacing on snatches. Anywhere from 15 rpm to 20 rpm...Worked technique.

Not feeling 100% fighting off a cold and sore throat. Took my time today, i.e. recovered between sets. Total workout

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Training Log: January 18th, 2007

by stlcate on 01-18-2007 at 12:00 AM
GS Training

4 Minute Snatch Set @ 24kg (32L/31R)
1000M Row (4:22)
9 Minute Snatch Set @ 16kg (74L/75R)

Total workout time 26 minutes.

Will start phasing high rep swings back into this workout next week (24kg snatches + rowing + 16kg snatches). Biceps still a tad sore from 32kg swings and I want to rest between now and Federenko's cert on Saturday.

24kg snatches were purposely slower. I wanted to work the full 4 minutes.

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Training Log: January 17th, 2007

by stlcate on 01-17-2007 at 12:00 AM
Strength/Heavy Jerk Day

4X5L/5R MP @ 28kg (Failed on the 5th rep-last set on left side)
3X10L/10R Jerk @ 32kg (on last set broke up reps on left 8+2)
5X5 Dbl Jerks @ 2/28kg

MP was very strong on both sides until last set. Lost tension on left, but right was strong on all sets/reps.

32kg Jerks were good first 2 sets. 3rd set tough. Doubles were a challenge. Really had to focus to drive under the bells to lockout.

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Training Log: January 16th, 2007

by stlcate on 01-16-2007 at 12:00 AM
GS Training

9 Minute Snatch Set (82L/86R) @ 16kg
Rest 5 Minutes
4X30/30 Swings @ 32kg
4X10/10 Swings @ 32kg

Swings completed in under 20 minutes.

Happy with snatches. Could have probably pushed and got 90 on the right, but didn't want to work to failure and that would have made it close. Happy with the pace. I was also pleased with the recovery between snatches and swings.

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