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Athlete Date Sort Location Workout Name Description Results
Pat Harwood 03/30/2016 None complex 1 behind neck snatch grip push press+ 1 snatch grip jerk + 1oh squat

135-155-175-195-210-225-230-230-230-230


back squat emotm 5 backsquats for 10 minutes 255#		 230 lbs
Performed as RX
Pat Harwood 03/28/2016 None None snatch off of deficit-worked up to 1 snatch pull + 1 snatch at 205#

came off blocks with 215#


metcon-30 cleans with 20# wallball
15 push jerks 155#
20
10
10
5		 5m 12s
Performed as RX
Pat Harwood 03/21/2016 None behind neck jerk behind neck jerk hands past first ring

worked up to 265# x 3

pause squat holds worked up o 305# x 12 seconds		 265 lbs
Performed as RX
Pat Harwood 03/20/2016 None pwr clean pwr clean worked up to 245# x 2 x 5



pwr clean x10x5 for fastest set 185#


38 seconds		 245 lbs
Performed as RX
Pat Harwood 03/19/2016 None snatch snatch x 1

made 7 singles at 215# and missed 6		 215 lbs
Performed as RX
Pat Harwood 03/18/2016 None snatch balance snatch balance worked up 255# x 1

snatch grip jerks worked up 225# x 3		 255 lbs
Performed as RX
Pat Harwood 03/13/2016 None metcon metcon

clean and jerk and situps

10 135# 25 situps
8 165# 25 situps
6 195# 25 situps
4 225# 25 situps
2 250# 25 situps		 20m 28s
Performed as RX
Pat Harwood 03/12/2016 None Snatch snatch worked up to 7 singles at 210#


pwr clean and push jerk worked on full extension 185# x 2 x9		 210 lbs
Performed as RX
Pat Harwood 03/09/2016 None front squats front squats x 3

115-165-215-245-275-300-300-305-305-310

back squats x 5 300#

kb swings x 10-70#		 310 lbs
Performed as RX
Pat Harwood 03/08/2016 None 12 min amrap 12 min amrap

115#- 15 back squats
15 push jerks
15 pushups		 4 rounds 0 reps
Performed as RX
Pat Harwood 03/06/2016 None block snatches block snatches x 2

45-115-135-135-165-165-180-195-195-205-205-205(f)-205(f)-205(f)-205-205		 205 lbs
Performed as RX
Pat Harwood 03/05/2016 None clean + push jerk clean + 2 push jerks

worked up to 230# x 1 x 5


pause back squats x 2

worked up to 335# x 2 x3		 335 lbs
Performed as RX
Pat Harwood 03/04/2016 None None snatches x 1

45-115-135-175-185-200-210-220-230(f)-230(f)-230-230-230-230(f)-230(f)-230

 230 lbs
Performed as RX
Pat Harwood 03/01/2016 None no feet movement snatch no feet movement or hook grip snatch x 2

65-65-95-115-135-155-155-165-165-175-175-185(1)-185(f')-185(1)-185


10 minutes amrap
metcon oh lunge x 10-95#

10 pushups		 6 rounds 8 reps
Performed as RX
Pat Harwood 02/29/2016 None pwr snatch 1 hang pwr snatch from mid thigh + 1 pwr snatch from floor

85-115-135-155-155-155-165-165-165-175-175-185-185

snatch grip behind neck jerk x 3

working on getting under bar x 3

115-135-155-175-185-195-205-205-205-205		 185 lbs
Performed as RX
Pat Harwood 02/28/2016 None oh squats oh squats x 3

85-115-145-165-185-205-225-225-225


back squats x 3
185-235-255-275-305-325-345

x 2

355-375-375-375		 375 lbs
Performed as RX
Pat Harwood 02/26/2016 None pause snatch pause snatch at knee

95-125-145-165-185-195-205(f)-205-205-205-205

strict snatch grip behind neck presses x 10

95-115-125-135(6)-135(5)		 205 lbs
Performed as RX
Pat Harwood 02/25/2016 None squats push presses x 3

95-125-165-185-205-225-225-225-225


back squats 2+1 pause

225-255-285-305-325-345-365-370-370

weighted sit ups 3x10(45#)		 370 lbs
Performed as RX
Pat Harwood 02/24/2016 None 2 position hang snatch 2 position hang snatch
worked up to 225# from above knee+below knee

power clean + push jerk

worked up to 225## x 1 X 5		 225 lbs
Performed as RX
Pat Harwood 02/22/2016 None some metcon some metcon work

run a mile

stretch,warm-up

50 dl
40 front squats
30 squat cleans
20 push jerks
10 snatches all with 135#

16 minutes working		 135 lbs
Performed as RX
Pat Harwood 02/21/2016 None liftin snatch grip push presses x 3

95-115-145-165-185-205-215-225-235

back squats x 2
235-275-305-325-345-365-375-375-375-375		 375 lbs
Performed as RX
Pat Harwood 02/20/2016 None snatch snatch x 1

115-135-155-175-185-185-195-205-215-225-225-225
no misses

strict snatch grip behind neck press

x 5
115-125-135-145-145		 225 lbs
Performed as RX
Pat Harwood 02/18/2016 None power snatches power snatch complex-2 snatch pulls + 1 power snatch+ 1 oh squat

worked up to 195# for 3 sets

back squats worked up to 335# for 3x3		 335 lbs
Performed as RX
Pat Harwood 02/14/2016 None oly bock cleans x 2 worked up to 255# x2x3


back squats-10,8,7,6,5,4,3
215-265-305-335-355-365-375#		 375 lbs
Performed as RX
Pat Harwood 02/13/2016 None block snatches block snatches

1 snatch pull + 1 snatch from blocks

95-125-155-165-175-185-195-205-215-225(f)-225(f)-225		 225 lbs
Performed as RX
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