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Old 08-12-2013, 07:59 AM   #211
John Heaney
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Re: John's Workout Log

Thursday 2013.08.08

3 Mile Run

Friday 2013.08.09

3x5 Squat (245#, 245#, 245#)

EMOM for 7 Minutes 1 Power Snatch + 1 Hang Power Snatch (115#, 125#, 125#, 135#, 135#, 135#, 135#)

Seven Round for Time (7:30)

7 K2E
7 Burpees

Saturday 2013.08.10

3 Mile Run

3x5 Bench Press (200#, 200#, 200#)

EMOM for 8 Minutes 1 Power Clean + 1 Hang Power Clean (185#)
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Old 08-14-2013, 11:31 AM   #212
John Heaney
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Re: John's Workout Log

Monday 2013.08.12

3 Mile Run

Hockey

Tuesday 2013.08.13

1 Mile Run

3x8 DB Press (55#, 60#, 60#)

3x5 Pendlay Row (160#, 160#, 160#)

3x5 Pull Ups

Hockey
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Old 08-15-2013, 06:49 AM   #213
John Heaney
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Re: John's Workout Log

Wednesday 2013.08.14

3 Mile Run

3x5 Bench Press (200#, 200#, 200#)

3x1 Front Squat (205#, 225#, 235#)
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Old 08-18-2013, 09:31 AM   #214
John Heaney
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Re: John's Workout Log

Friday 2013.08.16

3 Mile Run

3x5 Squat (245#, 255#, 255#)

Every thirty seconds for 5 minutes, 1 Power Clean + 1 Hang Power Clean (185#)

Sunday 2013.08.18

5.5 Mile Run
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Old 08-21-2013, 04:42 AM   #215
John Heaney
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Re: John's Workout Log

Monday 2013.08.19

3 Mile Run

Hockey

Tuesday 2013.08.20

3 Mile Run

3x5 Bench Press (200#, 200#, 200#)

4x3 Front Squat (185#, 195#, 205#, 215#)

5x60yd Farmers Carry (150# per hand)
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Old 08-23-2013, 10:54 AM   #216
John Heaney
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Re: John's Workout Log

Friday 2013.08.23

3 Mile Run

20 Minute AMRAP (5 + 23)

15 KB Swings (1.5pd)
15 Power Cleans (95#)
15 Box Jumps (24")
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Old 09-04-2013, 05:59 AM   #217
John Heaney
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Re: John's Workout Log

Sunday 2013.08.25

5 Mile Run

Monday 2013.08.26

Hockey

Tuesday 2013.08.27

3 Mile Run

3x5 Bench Press (200#, 200#, 200#)

3x1 Front Squat (225#, 235#, 245#)

5 x 1 Power Snatch + 1 Hang Power Snatch + 1 Hi Hang Snatch (115#, 125#, 135#, 135#, 135#)

4 Rounds for Time (24:23)

50 Double Unders
20 Hurdle Burpees (24")
10/10 Pistols
15/15 KB Rows (1.5pd)
5/5 KB Clean and Press (1.5pd)

Wednesday 2013.08.28

3 Mile Run

Saturday 2013.08.31

3 Mile Run

7x1 Power Snatch (135#, 145#, 145#, 145#, 150#, 150#, 145#)

7x1 Power Clean (175#, 185#, 185#, 185#, 195#, 195#, 195#)

For Time (4:43):

21, 15, 9
Burpess
KB Swings (1.5pd)
Double Unders

Monday 2013.09.02

1 Mile Run

4x5 Hang Power Clean and Jerk (135#, 145#, 155#, 155#)

EMOM for 10 Minutes:

5 Front Squats (135#)
10 Push Ups

Tuesday 2013.09.04

3 Mile Run

5x5x3x3x2x1 OH Squat (135#, 155#, 175#, 185#, 195#, 205#)

4x3 Snatch Balance (135#, 155#, 175#, 185#)

4x3 Snatch Pull (185#, 195#, 195#, 195#)

Work 4 Minutes, Rest 1 Minute:

8/8 KB Reverse Lunges (1.5pd)
8 Push Ups

8 KB Thrusters (1.5pd)
8 Sit Ups

10 Burpees
25 Double Unders

20 KB Swings
10 Sit Ups

20 KB Transfers
10 Jump Squats

Max Plank Hold
3 Burpees after every failure

Max Sit Ups
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Old 09-17-2013, 12:09 PM   #218
John Heaney
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Re: John's Workout Log

Saturday 2013.09.07

8 Mile Run

Monday 2013.09.09

1 Mile Run

5x1 Press (125#, 130#, 135#, 140#, 135#)

5x3 Push Press (135#, 145#, 155#, 165#, 155#)

Tuesday 2013.09.10

3 Mile Run

5x5x5x3x1x1 Squat (225#, 245#, 255#, 265#, 275#, 285#)

3 Rounds for Time:

60yd Prowler Push (255#)
5 Pull Ups

Wednesday 2013.09.11

3 Mile Run

Friday 2013.09.13

3 Mile Run

1x1x1 Snatch (135#, 145#, 155#)

Saturday 2013.09.14

9 Mile Run

Monday 2013.09.16

3 Mile Run

3x5 Bench Press (200#, 200#, 200#)

3x5 Front Squat (185#, 185#, 185#)

EMOM for 6 Minutes 1 Three Position Clean (175#)

6 Rounds for Time:

60yd Prowler Push (165#)
5 Chin Ups
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Old 09-18-2013, 05:05 AM   #219
John Heaney
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Re: John's Workout Log

Tuesday 2013.09.17

3 Mile Run

3x5 Deadlift (225#, 225#, 225#)

5x1 Deadlift (275#, 305#, 275#, 275#, 275#)

EMOM for 7 Minutes 1 Power Snatch + 3 OH Squats (135#)

3x8 Low Row (140#, 140#, 140#)
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Old 09-19-2013, 09:47 AM   #220
John Heaney
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Re: John's Workout Log

Thursday 2013.09.19

3x5 Squat (255#, 255#, 255#)

HS Snatch (155#)

3 Rounds for Time (10:54):

10 Squat Snatches (105#)
20 Push Ups
400m Run
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