Pat Harwood

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

July 27, 2014

Workout Name: strength
Description: 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
Results: 175 reps
Performed as RX

11 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
04/08/2015 strength 1 pwr snatch + 1 squat snatch

95-125-145-165-185-195-205(1)-205(f)-205 1 squat snatch and pause hold at bottom


front squat x 3

165-235-275-300-300-300-300-300		 205 lbs
Performed as RX
04/06/2015 strength x3 push jerk

135-165-195-225

x 2

255(1)-255(2)-255(1)-255

overhead squat
x 3
135-155-185-205-235

x 2
235-235		 255 lbs
Performed as RX
08/11/2014 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
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
07/31/2014 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
07/27/2014 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
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
07/16/2014 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
12/11/2013 strength oh squats x 10
145-170-195-225

bench press x 10

135-205-225

situps/pushups 30 sec on/30 off 2rnds		 oh squat 225(10) lbs
Performed as RX