Archive for November, 2012

Training Recap 11/18-11/24

Posted in Uncategorized with tags , , , on November 24, 2012 by gregbashore

Sunday 11/18/12
Rest Day

Monday 11/19/12
MORNING SESSION
ENDURANCE
5K Run
EVENING SESSION
STRENGTH
Squat
1×10 1×10 1×10 1×10 1×10
Press
1×10 1×10 3×10

Tuesday 11/20/12
Rest Day

Wednesday 11/21/12
MORNING SESSION
ENDURANCE
5:00 Run/4:00 Walk
4:00 Run/3:00 Walk
3:00 Run/2:00 Walk
2:00 Run/1:00 Walk
1:00 Run
AFTERNOON SESSION
STRENGTH
Trapbar Deadlift
1×9 1×9 1×6 1×5 1×11
Bench Press
1×10 1×10 1×10 1×10 1×10

Thursday 11/22/12
MORNING SESSION
ENDURANCE
6 Mile Run
EVENING SESSION
ENDURANCE
5 Mile Run

Friday 11/23/12
Rest Day

Saturday 11/24/12
MORNING SESSION
ENDURANCE
80 Minute Run

Training Recap 11/4-11/17

Posted in Uncategorized with tags , , , on November 22, 2012 by gregbashore

Sunday 11/4/12
MORNING SESSION
ENDURANCE
5 Mile Run

Monday 11/5/12
EVENING SESSION
STRENGTH
Squat
1×10 1×10 1×10 1×10 1×10
Pullups
7×8

Tuesday 11/6/12
MORNING SESSION
ENDURANCE
3.25 Mile Run

Wednesday 11/7/12
AFTERNOON SESSION
CONDITIONING
5 Rounds
10 Pullups
20 Pushups
30 Situps
40 Squats

Thursday 11/8/12
MORNING SESSION
ENDURANCE
5k Run

Friday 11/9/12
EVENING SESSION
STRENGTH
Trapbar Deadlift
1×5 1×3 1×13
Bench
1×10 1×10 1×10 1×10 1×10

Saturday 11/10/12
Sick Day

Sunday 11/11/12
Sick Day

Monday 11/12/11
MORNING SESSION
ENDURANCE
3 Mile Run
EVENING SESSION
STRENGTH
Squat
1×10 1×10 1×10 1×10 1×10
Press
1×5 1×5 1×10

Tuesday 11/13/12
Rest Day

Wednesday 11/14/12
MORNING SESSION
ENDURANCE
5K run
AFTERNOON SESSION
CONDITIONING
Every Minute For 30 Minutes
3 Pullups
6 Pushups
9 Squats

Thursday 11/15/12
Rest Day

Friday 11/16/12
MORNING SESSION
ENDURANCE
5K Run
EVENING SESSION
STRENGTH
Trapbar Deadlift
1×5 1×3 1×12
Pullups
BWx8. 20#x5. BWx8. 20#x4. BWx6. 20#x4

Saturday 11/17/12
MORNING SESSION
ENDURANCE
80 Minute Run

Training Recap 10/21-11/3

Posted in Uncategorized with tags , , , on November 8, 2012 by gregbashore

Sunday 10/21/12
Rest Day

Monday 10/22/12
MORNING SESSION
ENDURANCE
5:00 Run/4:00 Walk
4:00 Run/3:00 Walk
3:00 Run/2:00 Walk
2:00 Run/1:00 Walk
1:00 Run/Jog until 3 miles
EVENING SESSION
STRENGTH
Squat
1×10 1×10 1×10 2×10
Press
1×10 4×10

Tuesday 10/23/12
Rest Day

Wednesday 10/24/12
MORNING SESSION
ENDURANCE
3 Mile Run
AFTERNOON SESSION
CONDITIONING
20 Rounds
4 Pullups
7 Pushups
10 Squats

Thursday 10/25/12
Rest Day

Friday 10/26/12
MORNING SESSION
ENDURANCE 
3 Miles
2:00 Run
1:30 Walk
PM SESSION
STRENGTH
Deadlift
1×10 1×10 1×10 1×10 1×10
Pullups
8×7

Saturday 10/27/12
MORNING SESSION
ENDURANCE
80 Minute Run

Sunday 10/28/12
Rest Day

Monday 10/29/12
MORNING SESSION
ENDURANCE
5:00 Run/4:00 Walk
4:00 Run/3:00 Walk
3:00 Run/2:00 Walk
2:00 Run/1:00 Walk
1:00 Run
AFTERNOON SESSION
STRENGTH
Squat
1×10 1×10 1×10 2×10
Press
1×3 1×3 1×3 1×3 1×3

Tuesday 10/30/12
Rest Day

Wednesday 10/31/12
MORNING SESSION
ENDURANCE 
5k Run
AFTERNOON SESSION
CONDITIONING
20 Rounds
4 Pullups
7 Pushups
10 Squats

Thursday 11/1/12
Rest Day

Friday 11/2/12
MORNING SESSION
ENDURANCE
3 Miles
2:00 Run
1:30 Walk
EVENING SESSION
STRENGTH
Trapbar Deadlift
1×5 1×5 1×11
Press
1×10 1×10

Saturday 11/3/12
MORNING SESSION
ENDURANCE
80 Minute Run