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Old 02-05-2014, 07:51 AM   #251
John Heaney
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Re: John's Workout Log

Tuesday 2014.02.04

20 Minute AMRAP (21 C2B Pulls):

21, 15, 9
OH Squats (95#)
Burpees

Rest 3 Minutes

21, 15, 9
Ring Dips
KB Swings (2pd)
Box Jumps (24")

Rest 3 Minutes

21, 15, 9
C2B Pullups
Floor Wipers

Three Rounds for Time (21:33):

20 Ball Slams (20#)
20 Double Unders
20 Jump Squats
20 Crocodile Pushups
20 Plyo Lunges
20 Lemonsqueezers
20 Renegade Rows (20#)
20 Lateral Hurdles (24")
20 Ledge Jumps
20 Dips
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Old 02-11-2014, 08:19 AM   #252
John Heaney
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Re: John's Workout Log

Friday 2014.02.07

3 Mile Run

4x10 Squat (135#, 185#, 195#, 205#)

3x5 Chin Ups

3x10 CGBP (135#, 145#, 145#)

Sunday 2014.02.09

Hockey

3 Mile Run

3x5 Pull Ups

3x10 OH Lunges (95#)

Monday 2014.02.10

3 Mile Run

Hockey
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Old 02-25-2014, 02:40 PM   #253
John Heaney
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Re: John's Workout Log

Monday 2014.02.17

3 Mile Run

HS Bench Press (225#)

For Time (4:40):

30 Lunges (95#)
30 Bench Press (95#)
30 Wall Balls (95#)
30 Squats (95#)

Hockey

Tuesday 2014.02.18

3 Mile Run

Thursday 2014.02.20

Three Rounds for Time (25:45)

400m Row
40 Side Step Ups (24")
40 Pull Ups
40 AbMat Sit-Ups

Monday 2014.02.24

4 Mile Run

Hockey
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Old 03-06-2014, 02:48 PM   #254
John Heaney
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Re: John's Workout Log

Wednesday 2014.02.26

4 Mile Run

Thursday 2014.02.27

4 Mile Run

EMOM for 7 Minutes 10 Squats (135#)

Friday 2014.02.28

3 Mile Run

10 Minute AMRAP (245):

30 Double Unders
15 Power Snatches (75#)

Hockey

Saturday 2014.03.01

Hockey

3 Mile Run

Sunday 2014.03.02

Hockey

Monday 2014.03.03

4 Mile Run

Hockey

Wednesday 2014.03.05

3 Mile Run

14 Minute AMRAP (16)

2, 4, 6, 8...14, 16

Rolling Burpees, Squat Jumps, Push Ups, Pylo Lunges, Sit Ups

14 Minute AMRAP (8)

2, 4, 6, 8...14, 16

Pull Ups, Wall Balls (20#), Burpees, Row

2 Minute Max Calorie Row (40)

Thursday 2014.03.06

For Time (21:04)

20 Hand Release Burpees
800m Row
16 KB Swings (1.5pd)
16 TGU Each Arm (1.5pd)
8 HSPU
8 T2B
8 Wall Ball Shots
800m Run
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Old 03-19-2014, 11:01 AM   #255
John Heaney
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Re: John's Workout Log

Monday 2014.03.10

3 Mile Run

5 Rounds for Time:

15 DB Bunch Press (50#)
10 DB Lunges (50#)

Tuesday 2014.03.11

3 Mile Run

5 Rounds for Time:

10 Goblet Squats (50#)
20 Sit Ups

Wednesday 2014.03.12

6 Mile Run

Thursday 2014.03.13

3 Mile Run

4x5 Bench Press (185#, 185#, 185#, 185#)

4x5 Pendlay Row (135#, 135#, 135#, 135#)

3x10 Curl (60#, 60#, 60#)

Saturday 2013.03.15

3 Mile Run

5x10 Squat (135#, 185#, 185#, 185#, 135#)

Monday 2014.02.17

3 Mile Run

4x5 Press (95#, 105#, 110#, 110#)

3x10 Wide Cable Row (150#, 150#, 150#)

Tuesday 2014.02.18

3 Mile Run

3x10 Front Squat (135#, 135#, 135#)

3x10 Curl (60#, 60#, 60#)

3x10 Evil Wheels
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Old 03-20-2014, 10:40 AM   #256
John Heaney
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Re: John's Workout Log

Wednesday 2014.03.19

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

4x5 Bench Press (185#, 185#, 185#, 185#)

3x5 Pull-Ups

3x15 Back Extensions
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Old 03-21-2014, 09:32 AM   #257
John Heaney
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Re: John's Workout Log

Friday 2014.03.21

3 Mile Run

5x10 Squat (155#)

5x10 Bench Press (135#)

3x10 Evil Wheels
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Old 03-31-2014, 09:54 AM   #258
John Heaney
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Re: John's Workout Log

Wednesday 2014.03.26

3 Mile Run

5x10 Squat (155#)

5x10 Bench Press (135#)

Thursday 2014.03.27

3 Mile Run

Three Rounds for Time:

20 Push Ups
20 Goblet Squats (50#)

Friday 2014.03.28

3 Mile Run

Hockey

Saturday 2014.03.29

3 Mile Run

3x10 Squat (165#, 165#, 165#)

3x10 Bench Press (145#, 145#, 145#)

Hockey

Sunday 2014.03.30

3 Mile Run

Hockey
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Old 04-01-2014, 07:50 AM   #259
John Heaney
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Re: John's Workout Log

Monday 2014.03.31

3 Mile Run

4x10 Squat (165#, 165#, 165#, 165#)

For Time (14:02):

600m Run
60 KB Swings (24kg)
60 Double Unders
60 Push Ups
60 Ab Mat Sit Ups
60 Bench Dips
600m Run

2x600m Row (2:08, 2:11)
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Old 04-03-2014, 07:32 AM   #260
John Heaney
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Re: John's Workout Log

Wednesday 2014.04.02

3 Mile Run

Four Rounds not for Time:

10 Bench Press (145#)
10 OH Barbell Lunges (95#)
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