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Old 12-17-2008, 07:04 AM   #101
Patrick Westfall
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Re: Patrick Westfall's Workout Log

12/12/2008

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Total Time: 14:56
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Old 12-17-2008, 07:07 AM   #102
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Re: Patrick Westfall's Workout Log

12/16/2008 (completed on 12/17)

Started off with a 1.0 mile run (8:17 @ 7.0 speed)

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Total time for workout: 7:39
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Old 12-17-2008, 07:09 AM   #103
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Re: Patrick Westfall's Workout Log

12/17/2008

Split Jerk 1-1-1-1-1-1-1 reps

I did not time myself, as this is a new movement still so I focused on techn. my last two sets (of 5 instead of 1) I moved up to 95#.
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Old 12-17-2008, 08:53 AM   #104
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Re: Patrick Westfall's Workout Log

12/17/2008 Wednesday

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups (changed to 10. Did 5 pull-ups, then the 15 extensions, then 5 more pull-ups)
15 Hip Extensions

Total Rounds: completed 5 rounds in the 20 mins allowed.

*Ran 1.0 mile before starting the workout with a time of 8:28
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Old 12-23-2008, 10:45 AM   #105
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Re: Patrick Westfall's Workout Log

No workouts Dec 19-21.

However I did run 1.0 mile on 12/20/2008 & swam 16 laps/.5 mile on 12/22/08
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Old 12-23-2008, 10:46 AM   #106
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Re: Patrick Westfall's Workout Log

12/23/2008

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

changed to 3 rounds and I did only 20 reps of pull-ups. Total time: 25:23. Following this workout I swam 10 laps.
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Old 12-27-2008, 09:02 AM   #107
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Re: Patrick Westfall's Workout Log

12/278/2008

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Rounds completed: 10 & 2/3. No swim afterwards.
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Old 12-31-2008, 10:22 AM   #108
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Re: Patrick Westfall's Workout Log

12/28/2008

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Total Time: 23:19 (last time was 19:47 but only ran a 400m)
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Old 12-31-2008, 10:23 AM   #109
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Re: Patrick Westfall's Workout Log

12/29/2008

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

I cut the sets down to just 3 each.

155, 155, 165 (-10)
165, 175, 185 (same)
175, 175, 185 (+30)
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Old 12-31-2008, 10:25 AM   #110
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Re: Patrick Westfall's Workout Log

12/31/2008

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

more like fight gone ugly. I did complete the workout however I did not count my reps. I lost count several times.
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