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Pat McElhone
03-09-2010, 05:49 PM
15 Snatches:
In lbs:
75x1
105x1
125x1
125x1
135x1
145x1
150x1
155x1
160x1
165x1
170xF-forward
170xF-forward
170x1
175x1
180x1

BWT 174

Pat McElhone
03-10-2010, 07:04 PM
Movement Prep B 5@

Static Stretching

20min run in VFF around the neighborhood.

Post Deadhangs:
14-8-4, rest 1min b/t sets

Static Stretching

Pat McElhone
03-11-2010, 03:44 AM
Tight legs this morning.

Jump Rope warm-up
Movement Prep A 5@
Foam Rolling
PVC OHS stretch
KB Warm-up

KB Snatch 53lbs bell
L arm: 20, rest 1min, 14
R arm: 20, rest 1min, 14

Total time: 22min w/ warm-up

Pat McElhone
03-13-2010, 05:56 AM
Movment Prep A 5@
CFish Warm-Up 10@

Run/Swinging Kipping Pull-ups (not BFK)
800M/22
600M/18
400M/14
200M/10

Did not keep time, goal was to be fast and smooth. Tried to run with Chi Running technique, in VFFs. All pull-ups unbroken, but lost rythm on last set at #6

Post static stretching

Pat McElhone
03-14-2010, 04:58 PM
Movement Prep B 5@
CFish Warm-Up 10@
PVC Olift Warm-up 5@

Halting Clean Deadlift-Halting Clean Deadlift-Clean Pull Complex (in lbs)
155
185
215
245
265

Push Press
115x3
155x3
185x3
205x1,F-2 Got distracted, set it back on rack
205x3-Solid, but took effort
210-F, was done, should have stopped at 205

Post: Did about 12 deadhang muscle-ups

Pat McElhone
03-17-2010, 02:46 PM
4 Circuits, not for time

Run 400M
10 C2B kipping pull-ups
25 Push-Ups

Pre workout fuel: 2 Pints of Guiness. Happy St. Pat's!

Pat McElhone
03-20-2010, 08:33 AM
JR 200 singles
Movement Prep A 5@
Foam Roll 10@
Olift PVC Stretching 5@

Back Squat:
135x3
165x3
135x3
165x3
135x3

Shoulder Prehab 10@
Hip Prehab 10@
Static Stretching

Pre Workout: 26gm CHO, 10gm PRO
Post Workout 26gm CHO, 23gm PRO


My back is sore. This one was about gonig through the motions more then getting stronger.

Pat McElhone
03-21-2010, 03:00 PM
JR 100x
Samson Stretch 15s@
OHS w/ PVC 10x
Back Extensions 10x
Hallow Rock 10x
Kipping Pull-ups 10x
Push-ups 10x
Movement Prep B 5@

Ran 20min in VFF, half on trails

Post Deadhangs:
14-9-5, rst 1min b/t sets

Static Stretching

Pat McElhone
03-23-2010, 05:28 AM
Foam Roll
Static Stretching
Movement Prep A 5@

10,9,...1

BW Rows
Ring Dips

Pat McElhone
03-25-2010, 07:06 AM
Foam Roll
Static Stretch
Movement Prep B 5@

Run 400M
30 Kipping Pull-ups (not BFK)
Run 400M
60 Push-ups
Run 400M
20 Kipping Pull-ups
Run 400M
40 Push-ups

Derek Simonds
03-25-2010, 07:40 AM
I like what you have been doing. Can you translate your descriptions for me? When it says Movement Prep B 5@
What does that mean?

Thanks a ton. Derek

Pat McElhone
03-25-2010, 10:10 AM
Thanks Derek.

Movement Prep A/B refer to a specific set of movement prep/dynamic warm-up exercises from Mark Verstegen's Core Performance. "5@" means 5 each.

Pat McElhone
03-27-2010, 08:57 AM
JR 100 singles
Foam Roll
Static Stretching
Movement Prep B,A 3@

Snatch (Power Snatches, ridden all the way down)
In lbs
65x1
85x1
105x1
125-Got it about an inch off the ground, did not like the feeling in my hips/low back
120(60%)x1x3

Foam Roll
Static Stretch

Pat McElhone
03-28-2010, 09:37 AM
Foam Roll
Static Stretching

Ran 22min 90% Tempo. Ran 8min on road, 14min on trails.

Foam Roll
Static Stretching

15min later:
Deadhang Pull-ups: 15,10,5 (1min rest b/t sets)

Pat McElhone
03-30-2010, 03:49 AM
Foam Roll
Static Stretching
Movement Prep A 5@
KB complex 35lbs bell

5,4,3*,2,1

HSPU on paralletes
Pull-ups +70lbs

*-Failed on 3rd rep, set of 3s. HSPU, against wall, head touch all reps, no kip.

Pat McElhone
04-01-2010, 06:59 AM
Running Intervals
5 times
Run 60s, rest 120s.

Focused on the lean, and openning my legs behind me trying to run faster, not harder. With the rest periods doing a total 5 intervals, this was about 70% effort.

Pat McElhone
04-03-2010, 09:37 AM
Foam Roll
Static Stretch
Movement Prep A 4@
PVC Olift Warm-up 4@

Split Snatch (in lbs)
75x1
95x1
115x1
135x1
145x1
150(75%)x1x4

Foam Roll
Static Stretch

Pat McElhone
04-04-2010, 06:38 PM
Ran 32min about 70% effort, half in VFF and half barefoot. First time really barefooting, ran barefoot on a nice grassy trail network.

Later on,
Foam roll
Static Stretch

Pat McElhone
04-06-2010, 07:20 AM
Foam Roll
Static Stretching
Movement Prep 5@
CFish Warm-up 10@
Run 400M
5 Rnds "Cindy"
Run 400M
5 Rnds "Cindy
Run 400M
Foam Roll
Static Stretching

Pat McElhone
04-08-2010, 07:18 AM
Foam Roll 10@
Static Stretching
PVC Olift stretching

4 Circuits
10 L arm KB snatch 35lbs
10 R arm KB snatch 35lbs
10 GHD Sit-ups
100 Jump Rope skips

This one might have been too much. My back is feeling both the KB snatches and GHD sit-ups. The sit-ups did not have full ROM, just enough until the back really felt it. The KB snatches felt all right.

Pat McElhone
04-10-2010, 07:19 AM
Foam Roll 10@
Static Stretching

Tempo Run 24min on trails in VFFs (about 85% effort)

Post Run Deadhang Pull-ups
16, 11, 6 (1min rest b/t sets)

Foam Roll 5@
Static Stretching

Pat McElhone
04-11-2010, 01:24 PM
100 Single JR
Foam Roll 10@
Olift Strecthing

Power Snatches:
75lbsx1
95x1
115x1
125x1
135x1
145x1
155x1
165x1
170-F
170(85%)x1x3

Foam Roll
Stretching

Pat McElhone
04-13-2010, 05:02 AM
Foam Roll 7@
Static Stretching
KB Swings 35lbs bell-really felt these in the SI joint area.

Morning HIIT:
3 Rounds
5 Muscle-Ups
200M Run
Rest 2min

Post: Static Stretching