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Old 03-09-2010, 05:49 PM   #1
Pat McElhone
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Join Date: Apr 2008
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Default Pat's Lift/Swing/Run Log

15 Snatches:
In lbs:
75x1
105x1
125x1
125x1
135x1
145x1
150x1
155x1
160x1
165x1
170xF-forward
170xF-forward
170x1
175x1
180x1

BWT 174
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Old 03-10-2010, 07:04 PM   #2
Pat McElhone
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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
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Old 03-11-2010, 03:44 AM   #3
Pat McElhone
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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
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Old 03-13-2010, 05:56 AM   #4
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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
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Old 03-14-2010, 04:58 PM   #5
Pat McElhone
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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
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Old 03-17-2010, 02:46 PM   #6
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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!
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Old 03-20-2010, 08:33 AM   #7
Pat McElhone
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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.
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Old 03-21-2010, 03:00 PM   #8
Pat McElhone
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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
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Old 03-23-2010, 05:28 AM   #9
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Foam Roll
Static Stretching
Movement Prep A 5@

10,9,...1

BW Rows
Ring Dips
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Old 03-25-2010, 07:06 AM   #10
Pat McElhone
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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
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