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Old 04-30-2012, 04:18 PM   #21
John Heaney
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Re: John's Workout Log

Monday 2012.04.30

2 Mile Run

3x3x3 Squat Snatch (115#, 135#, 145#)

Final Destination (18:11)

60 double unders
30 hang snatches 95/65
75 sit ups
30 one arm kettlebell overhead squat 55/35 /15 each arm
60 double unders
30 dips
75 sit ups
40 Yard burpee broad jump
60 double unders
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Old 05-06-2012, 03:22 PM   #22
John Heaney
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Re: John's Workout Log

Tuesday 2012.05.01

3 Mile Run

Back Squat 5x5x5x5x5 (135#, 195#, 225#, 235#, 225#)

Bench press 5x5x5x5x5 (135#, 185#, 195#, 195#, 185#)

Wednesday 2012.05.02

6 Mile Run

Thursday 2012.05.03

4 Rounds for Time (22:22):

500m Row
50 Ab-Mat Sit Ups
400m Run

3 Mile Run

Friday 2012.05.04

OH Squat 3x3x3x3x3 (135#, 175#, 185#, 195#, 135#)

Nancy (12:50)

5 Rounds for Time:

400m Run
15 95# OH Squat

Sunday 2012.05.06

5 Mile Run

Thurster 3x3x3x3x3 (145#, 155#, 165#, 175#(2), 175#(1), 145#)
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Old 05-08-2012, 07:57 AM   #23
John Heaney
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Re: John's Workout Log

Monday 2012.05.07

2 Mile Run

Bench Press 3x3x3x3x3 (195#, 200#, 205#, 210#, 195#)

Hockey (Approx. 30 minutes ice time)
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Old 05-09-2012, 05:50 AM   #24
John Heaney
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Re: John's Workout Log

Tuesday 2012.05.08

2 Mile Run

3x3x3 Back Squat (195#, 225#, 245#)

3x3x3x3x3 Push Jerk (135#, 155#, 175#, 185#, 155#)

Grace (6:30)

30 Clean and Jerks for Time
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Old 05-10-2012, 09:00 AM   #25
John Heaney
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Re: John's Workout Log

Wednesday 2012.05.09

5x5x5x5x5 Incline Press (145#, 175#, 180#, 183#(4), 175#)
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Old 05-14-2012, 10:25 AM   #26
John Heaney
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Re: John's Workout Log

Thursday 2012.05.09

3 Mile Run

5x5x5x5x5 Dead Lift (185#, 225#, 245#, 275#, 225#)

12 Minute AMRAP (4+6)

6 Clean and Jerk 135#
10 Pull Ups
14 KB Swings 1.5 Pood

Sunday 2012.05.13

5 Mile Run
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Old 05-14-2012, 05:16 PM   #27
John Heaney
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Re: John's Workout Log

Monday 2012.05.14

3 Mile Run

5 Rounds for Time (20:30)

10 Hang Clean and Jerk 155# (First Three Rounds rx; last two 135#)
20 Double Unders
20 Ab-Mat Sit Ups
10 Push Ups
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Old 05-16-2012, 05:11 PM   #28
John Heaney
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Re: John's Workout Log

Tuesday 2012.05.15

3 Mile Run

3x3x3x3x3 Good Mornings (135#, 145#, 155#, 165#, 165#)

1 Mile Run at 3.5% Incline (7:03)

Wednesday 2012.05.16

3 Mile Run

3x2x2x1x1 Squat Clean (135#, 155#, 165#, 185#, 195#(f))

More than high enough on 195#, just weak on the front squat.

10 Minute AMRAP (8 Rounds)

3 Cleans 135#
5 Bar Facing Burpees
7 Box Jumps 28#
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Old 05-20-2012, 05:31 PM   #29
John Heaney
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Re: John's Workout Log

Friday 2012.05.18

Fight Gone Bad (109, 103, 96)

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Sunday 2012.05.20

5x5x3x1x1 Bench Press (135#, 155#, 185#, 215#, 225#pr)

Short Dead Lift (405#)

Hold Top of Back Squat (325#, 345#)

3.5 Mile Run
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Old 05-22-2012, 04:57 PM   #30
John Heaney
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Re: John's Workout Log

Monday 2012.05.21

2 Mile Run

5x5x5x5x5 Good Mornings (135#, 145#, 155#, 165#, 135#)

Ice Hockey

Tuesday 2012.05.22

3 Mile Run

5x5x5x5x5 Press (115#, 125#, 125#, 130#(3), 115#)

7 Minute AMRAP (8+1)

5 Power Snatch 95#
7 Push Ups
9 Squats

2 Minute Max DUs (86)
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