Pat Harwood

Hometown:
Plymouth, Michigan
Gym:
Unaffiliated
Gender:
Male
Age:
43
Height:
5' 9"
Weight:
220 lbs

May 5, 2014

Workout Name: Metcon
Description: Weightlifting



Squat Clean (3 squat cleans EMOTM for 15 min)

135-135-165-185-205-225-235-245-265 (missed a few rounds loading)


Metcon



T2B-DL-DU (AMRAP - Rounds and Reps)

12 min AMRAP of:

5 T2B
10 Dead lifts (155/105)
25 Double Unders
Results: 5 rounds 15 reps
Performed as RX

21 similar workouts

Date Name WorkoutDescription Results
04/12/2015 strength and metcon rdl x 5
95-145-195-225-245-265-275

touch and go cleans x 3

95-145-165-185-205-235

metcon
emotm 12

1st minute 8 strict presses 115#
2nd minute 25 air squats
and so on		 6 rounds 0 reps
Performed as RX
09/08/2014 metcon 10 min amrap
10 thrusters 95#
15 situps		 6 rounds 10 reps
Performed as RX
08/14/2014 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
08/08/2014 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
08/03/2014 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
07/21/2014 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
07/20/2014 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
07/19/2014 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
07/19/2014 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
07/14/2014 oly + metcon oly

snatches x 1

75-95-115-135-145-165-185-185-185-185-185-195-195-195-205-205-205

1 squat clean + 5 front squats

205-225-235-255-285(f)-285

metcon 5 min amrap kb swings 70#
 72 reps
Performed as RX
07/12/2014 oly and metcon oly

muscle snatch + power snatch

95-115-135-155-165-185-205(F muscle snatch, got pwr snatch)

3 x 2 165 pwr

pwr clean + 2 push jerks


165-185-205-225-235-235

metcon
3 pwr snatches
6 oh squats
9 behind neck snatch grip jerks
run 150
12 min amrap
 3 rounds 8 reps
Performed as RX
07/12/2014 oly + metcon oly

2 squat cleans + 1 pushjerk

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

metcon

3 squat cleans
5 front squats
7 back squats
15 situps
185#
12 min amrap		 3 rounds 8 reps
Performed as RX
07/11/2014 oly and metcon oly
no feet movement snatches(must stay stationary)
x 2
95-115-145-165-185-195-215(f)-215(snatch but feet movement)

pwr clean and strict press 5 x5 165#

metcon
21,18,15,12,9,6,3
dl 165#
kb swings 70#

 15m 32s
Performed as RX
06/28/2014 metcon 20 amrap metcon 20 min amrap

145#

5 hang clean and jerks
10 front rack walking lunges
15 pushups
20 situps		 6 rounds 0 reps
Performed as RX
06/27/2014 metcon Weightlifting



Push Press (5-5-5-5-5)

245(4)



Toes-To-Bar (10-10-10-10-10)


Metcon



DU - Cl - BJ (Time)

Buy in - 100 Double Unders

Then 3 rounds of:

20 Power Cleans (135/85)
20 Box jumps

Cash out - 100 Double Unders		 15m 50s
Performed as RX
06/21/2014 7 min metcon strength
snatch- stable feet( have to stay in same position) x 2
95-115-130-145-160-170-180-180

strict press from floor x 2
145-160-170-180-180(3)

7 min metcon
1 min each exercise-no rest
Push ups
Barbell row
Deadlift
High pull
Front squat
Press
Alt lunge
115#		 0 rounds 141 reps
Performed as RX
06/01/2014 oly and metcon oly

no feet snatches(feet can't widen)
1 from ground + 1 from hang above knees
95-115-130-145-160-170-180(f)-180(1)

pwr clean + 2 push presses

180-195-210-220-235

metcon 10 min amrap
135#
1 dl
1pwrclean
1front squat
1 push jerk
1 back squat
1 rear jerk
5 burpees		 10 rounds 0 reps
Performed as RX
05/12/2014 10 metcon kbs/ 10 pushups dl 75% 5 x 5
360#

push jerk 75% 3x 5

225-225-225(4)

10 metcon kbs/ 10 pushups
7 min amrap
70#		 7 rounds 10 reps
Performed as RX
05/05/2014 Metcon Weightlifting



Squat Clean (3 squat cleans EMOTM for 15 min)

135-135-165-185-205-225-235-245-265 (missed a few rounds loading)


Metcon



T2B-DL-DU (AMRAP - Rounds and Reps)

12 min AMRAP of:

5 T2B
10 Dead lifts (155/105)
25 Double Unders		 5 rounds 15 reps
Performed as RX
04/29/2014 oly + metcon oly

1snatch pull from ground + 1 hang snatch(3 second hold at bottom)
45-95-115-145-165-180-190-205-205-205-215-225(f)-225(f)-225(pr)
damn counted wrong(220 no pr-but held the shit for 3 seconds)

clean and jerk x 1
worked up to 85% 260

metcon 50-10 20 min cap

push press 75#
situps
pushups
lunges		 0 rounds 456 reps
Performed as RX
01/27/2014 MetCon Ugly Weightlifting



Overhead Squat (3-3-3-3-3-3)



GHD Situps (10-10-10-10-10)


Metcon



MetCon Ugly (AMRAP - Reps)

45 sec on/15 sec off 10 rounds of: Row 1 cal=1 rep 10m shuttle run 10m=1 rep Double Under 5=1 rep		 261 reps
Performed as RX