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Athlete Date Sort Location Workout Name Description Results
Pat Harwood 08/24/2014 None snatch complex snatch complex-snatch pull+ sNatch high pull + high hang snatch

95-115-135-145-165-175-185-195-200-200-200- 4 misses-200

amrap
1 pwr clean 1 push jerk 10 air squats
210#		 14 rounds 6 reps
Performed as RX
Pat Harwood 08/23/2014 None emotm good mornings worked up to 255# x 5

emotm 16

front squats 315#
6 bench presses 200#		 64 reps
Performed as RX
Pat Harwood 08/18/2014 None pwr clean complex pwr clean complex

1 hang pwr clean + 1 Push jerk + 1 split jerks

95-125-155-175-215-225 x 1 x 6-235

metcon

8 min amrap
10 kb swings 70#
10 pushups		 6 rounds 18 reps
Performed as RX
Pat Harwood 08/15/2014 None high hang snatch high hang snatch
worked up to 2 singles at 185#
2 at 195 #
2 at 205#
3 misses at 215
1 at 215# pr


narrow stance high bar back squat
x 3
145-235-285-305-325-355
x 5 305
2 x 5 315
 215 lbs
Performed as RX
Pat Harwood 08/14/2014 None 2 metcons 8 min amrap 24 inch box jump x 10
5 pull ups
5 + 10


10 min amrap

10 dips
15 squats
run 200		 4 rounds 25 reps
Performed as RX
Pat Harwood 08/13/2014 None snatch from blocks complex snatch from blocks complex

snatch grip dl + snatch high pull+ snatch

worked up to 215# and followed with 2 singles at 215 from blocks


metcon
10 min.
10 oh walking lunge 135#
20 pushups
20 situps		 3 rounds 16 reps
Performed as RX
Pat Harwood 08/12/2014 None cleans worked up to 225(5)-240(4)-260(3)-275(2)-290(2)

metcon 5 min body weight backsquat amrap
220#		 41 reps
Performed as RX
Pat Harwood 08/11/2014 None strength walking lunges worked up to 255# x 10

rdl-worked up to 275# x 5


metcon

clean and jerks 5 minutes 175#		 18 reps
Performed as RX
Pat Harwood 08/10/2014 None snatches snatches worked up to 235# x 1

missed 250#(some good attempts though


bench press worked up to 275# x 5


1 front squat + 2 split jerks- worked up to 275 1 front squat + 1 split jerk		 235 lbs
Performed as RX
Pat Harwood 08/08/2014 None strength and metcon strength

low box squat

worked up to 325# x 3

push press worked up to 260# x 1


metcon

5 minutes power clean 225#		 15 reps
Performed as RX
Pat Harwood 08/06/2014 None squat clean +front squat+push jerk squat clean +front squat+push jerk

worked up to 265#

missed 275 2times

metcon 10 min amrap

10 front squat 135#
10 shoulder to overhead 135#
20 situps		 125 reps
Performed as RX
Pat Harwood 08/06/2014 None snatch hang snatch from blocks x 3

worked up to 195 X 3

210(1)

metcon
10 min amrap

20 s2oh 95#
20 pushups
20 situps
20 squats		 195 reps
Performed as RX
Pat Harwood 08/03/2014 None strength and metcon strength

bent knee good mornings

worked up to 235# x 5

back squats
5-4-3-2-1
305-325-350-370-385

metcon 12 min amrap

3 prw cleans 225#
6 bench press 205#
10 kb swings 70#
 4 rounds 15 reps
Performed as RX
Pat Harwood 08/01/2014 None snatches blocks snatches from blocks

1 no feet + 1 regular from blocks

worked up to 210 no feet and 230 regular from blocks


metcon

3 rnds

front squat 205# (5)
10 pushups
15 situps
20 squats		 4m 50s
Performed as RX
Pat Harwood 07/31/2014 None strength emotm 20 minutes

2pwr clean + 1 split jerk worked up to 6 sets of 2+ 1 225#, 1 set 230#, 1 set 235 (4 + 1 )

eom

6 front strict presses/alt with behind neck strict presses 135#		 235(4 1) lbs
Performed as RX
Pat Harwood 07/30/2014 None snatches blocks snatches from blocks

95 up to 210(2)

behind neck push presses worked up to 235(3)

emotm 12

squats 315 x 5 first minute
kb swings 70# 10 second minute and so on		 90 reps
Performed as RX
Pat Harwood 07/28/2014 None pwr snatch 1 pwr snatch + 2 oh squats

65-95-115-145-165-175-185-195-205

emotm 16 min
1st min 5 hang pwr cleans + 1 jerk
2nd minute 10 situps,10 squats and so on		 208 reps
Performed as RX
Pat Harwood 07/27/2014 None strength strength
behind neck split jerk

x 2

135-165-185-205-225-225-225

back squat x 4(pause on 4th rep)

225-245-280-315-325-355


emotm 14

10 dl 225#
next minute 15 squats
and so on		 175 reps
Performed as RX
Pat Harwood 07/24/2014 None pause snatch pause snatch at knee

115-135-165-175-185-200-215-225(f)-225

emotm 13
3 squat cleans 225#
6 push jerks 135# and so on
 57 reps
Performed as RX
Pat Harwood 07/23/2014 None cleans 1 hang clean + 7 front squats

235-250-270-280(8)

emotm 12 min

even 2 strict presses 165#
odd 10 kb swings 70#		 72 reps
Performed as RX
Pat Harwood 07/21/2014 None metcon metcon

emotm 15

1 hill sprint plus 3 box jumps


metcon 2

5-1 thrusters
205#
25-20-15-10-5 kb swings 70#		 13m 00s
Performed as RX
Pat Harwood 07/20/2014 None oly + metcon oly

snatch grip dl + snatch

95-115-135-150-165-180-195-205-215-225
(no misses)

metcon

10 min amrap
10 lunges front rack 135#
20 pushups
25 situps
3 rnds
time remaining 135# clean and jerks		 176 reps
Performed as RX
Pat Harwood 07/19/2014 None oly + metcon 1 hang snatch just above knee + 1 hang snatch from hip

95-125-145-165-180-190-205(miss from hip)-205(miss from knee)-205(miss from hip)

metcon

3 c and j 205#
10 pushups
20 squats

12 min amrap
 3 rounds 3 reps
Performed as RX
Pat Harwood 07/19/2014 None strength + metcon strength

1 and 1/4 squats x 3

185-235-275-315-315-335-335

1 front squat + 2 push presses

185-205-225-225-205-215

metcon

15 min amrap

6 push presses
6 front squats
6 dl
6 squat cleans
95#		 6 rounds 0 reps
Performed as RX
Pat Harwood 07/16/2014 None strength strength

thrusters x 5

135-165-185-205-235

snatch balances
135 x 5
165 x 4
185 x 3
205 x 2
225 x 1		 235 x 5 lbs
lbs
225 x 1 lbs
Performed as RX
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