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Old 06-20-2008, 08:49 AM   #11
Patrick Westfall
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Re: Patrick Westfall's Workout Log

Friday, June 20th, 2008

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Completed 10 rounds in 20 minutes.
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Old 06-20-2008, 08:50 AM   #12
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Re: Patrick Westfall's Workout Log

Friday, June 20th, 2008

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

10 reps in 20 minutes.
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Old 06-23-2008, 02:06 PM   #13
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Re: Patrick Westfall's Workout Log

Monday, June 23rd, 2008

Run 5k.

I extended my run to somewhere between 4 and 4.5 miles. Total time: 31:45
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Old 06-24-2008, 12:35 PM   #14
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Re: Patrick Westfall's Workout Log

Tuesday, June 26th, 2008

Snatch 135, 155,165, 170, 190, 175(x5)
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Old 06-24-2008, 02:04 PM   #15
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Unhappy Re: Patrick Westfall's Workout Log

Disregard that last post. I messed up and those numbers are from a hang clean and not a snatch. Not sure what I was thinking...
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Old 06-27-2008, 10:32 AM   #16
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Re: Patrick Westfall's Workout Log

Friday, June 27th, 2008

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Total Time: 24:19
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Old 06-28-2008, 12:40 PM   #17
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Re: Patrick Westfall's Workout Log

Saturday, June 28th, 2008

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Total Time: 8:01
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Old 06-29-2008, 07:59 PM   #18
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Re: Patrick Westfall's Workout Log

Sunday, June 29th, 2008

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Bench: 195 pounds 12,10,7,5,5
Pull-Ups: 9,8,8,6,6
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Old 07-02-2008, 10:05 AM   #19
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Re: Patrick Westfall's Workout Log

Wednesday, July 2nd, 2008

5 Rounds for time:
135# deadlift, 15x
135# hang power clean, 12x
135# front squat, 9x
135# push jerk, 6x

Total time lifting, approximately 11minutes. The first set was killer
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Old 07-03-2008, 10:26 AM   #20
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Re: Patrick Westfall's Workout Log

Thursday, July 3rd, 2008

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

I used 10 minutes...wouldn't have been able to get 11 reps out in 1 minute.

After that I drove down to my local track and jogged two miles and then did 10 sets of stair sprints. There were 19 steps. Haven't done that since high school football, missed what a good workout that is.
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