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Old 03-06-2011, 04:03 PM   #231
Patrick Westfall
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Re: Patrick Westfall's Workout Log

March 4, 2011
Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards

scratched handstand walk (cannot do) and subbed 20 reps, 5x of shoulder press at 30 pounds.
Approx time; 13:something

March 5th, 2011 - no workout

March 6, 2011
2.0 mile run in 16:40
Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps (changed to 10x)
Walking Lunge, 30 steps
Time; 11:15
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Old 03-12-2011, 12:54 AM   #232
Patrick Westfall
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Re: Patrick Westfall's Workout Log

March 8, 2011
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

***no place to do sprints. Ran 2 miles in 16:40

March 9, 2011
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps
12 rounds + 3 bench

March 10, 2011 - did not workout
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Old 03-13-2011, 01:26 PM   #233
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Re: Patrick Westfall's Workout Log

March 12, 2011
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Total Time; 22:13
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Old 11-24-2011, 09:44 AM   #234
Patrick Westfall
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Re: Patrick Westfall's Workout Log

November 23rd, 2011
Rx'd; 100 burpees for time
What I did; 50 burpees in sets of 10. .25 mi treadmill run between sets, unknown time.

November 24th, 2011

135# (Rx 155) squat clean 1min - 10, 10, 7
Run (Rx 20' sprints) 1min -
225# (Rx 245) dead lift 1min - 15, 10, 10
Burpees 1min - 15, 15, 10
135# (Rx 155) 1min - 10, 5, 5
Rest 1min

Total reps; 122
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Old 11-29-2011, 10:46 AM   #235
Patrick Westfall
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Re: Patrick Westfall's Workout Log

November 28, 2011

225 pound Deadlift, 21 reps
shoulder press 15x (rx'd handstand walk)
225 pound Deadlift, 15 reps
shoulder press 15x (rx'd handstand walk)
225 pound Deadlift, 9 reps
shoulder press 15x (rx'd handstand walk)

November 29, 2011

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

***Do not have the resources available to do any of this so I ran 3 miles (24:40) and 3 sets of Pull-ups (15x), crunches (50x) and back extensions (20x)
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