Archive for December, 2012

Training Recap 12/9-12/22

Posted in Uncategorized with tags , , , on December 30, 2012 by gregbashore

Sunday 12/9/12
Rest Day

Monday 12/10/12
MORNING SESSION
ENDURANCE
3 Miles of
2:00 Run
1:30 Walk
EVENING SESSION
STRENGTH
Trapbar Deadlift
1×8 1×7 1×6 1×5 1×8
Bench Press
1×10 1×7 1×10 1×10 1×10
Pullups
3×8

Tuesday 12/11/12
Rest Day

Wednesday 12/12/12
MORNING SESSION
ENDURANCE
5K Run
AFTERNOON SESSION
STRENGTH
Squat
1×9 1×9 1×9 1×9 1×9
Press
1×8 1×7 1×7 1×6 1×9
Pullups
3×8

Thursday 12/13/12
Rest Day

Friday 12/14/12
MORNING SESSION
ENDURANCE
5k Run
AFTERNOON SESSION
CONDITIONING
20 Mins of
3 Pullups
6 Pushups
9 squats
*3 deadlifts every 3rd Round

Saturday 12/15/12
EVENING SESSION
ENDURANCE
85 Minute Run

Sunday 12/16/12
Rest Day

Monday 12/17/12
MORNING SESSION
ENDURANCE
5K run
NIGHT SESSION
STRENGTH
Squat
1×9 1×9 1×9 1×9 1×9
Bench Press
1×8 1×8 1×8 1×6 1×13

Tuesday 12/18/12
Rest Day

Wednesday 12/19/12
MORNING SESSION
ENDURANCE
5K run
AFTERNOON SESSION
STRENGTH
Trapbar Deadlift
1×8 1×8 1×6 1×4 1×8
Press
1×8 1×8 1×6 1×4 1×6
Pullups
3×8

Thursday 12/20/12
EVENING SESSION
ACTIVE RECOVERY
30 Minutes On The Minute
3 Pullups
6 Pushups
9 Squats
*each rep is full range of motion,controlled pace and paused at the top and bottom for a split moment.

Friday 12/23/12
MORNING SESSION
ENDURANCE
5K Run
EVENING SESSION
STRENGTH
Squat
1×9 1×9 1×9 1×9 1×9
Press
1×9 1×7 1×7 1×6 1×6
Pullups
3×8

Saturday 12/22/12
MORNING SESSION
ENDURANCE
80 Minute Run

Training Recap 11/25-12/8

Posted in Uncategorized with tags , , , on December 9, 2012 by gregbashore

Sunday 11/25/12
Rest Day
Monday 11/26/12
MORNING SESSION
ENDURANCE
5K Run
EVENING SESSION
STRENGTH
Squat
1×10 1×10 1×10 1×10 1×10
Pullups
Bunch of reps with and without weight

Tuesday 11/27/12
Rest Day

Wednesday 11/28/12
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
NIGHT SESSION
CONDITIONING
5 Rounds
10 Pullups
20 Pushups
30 Situps
40 Squats
3:00 Rest Between Rounds

Thursday 11/29/12
Rest Day

Friday 11/30/12
MORNING SESSION
ENDURANCE
3 Miles
2:00 Run
1:30 Walk
NIGHT SESSION
STRENGTH
Trapbar Deadlift
1×9 1×9 1×9 1×9 1×13
Press
1×5 1×3 1×5 1×5 1×9

Saturday 12/1/12
MORNING SESSION
ENDURANCE
83 Minute Run

Sunday 12/2/12
Rest Day

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

Tuesday 12/4/12
Rest Day

Wednesday 12/5/12
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 1×9 1×9 1×10
Bench Press
1×10 1×10 1×10 1×10 1×10
Pullups
3×8

Thursday 12/6/12
EVENING SESSION
CONDITIONING
Every Minute On The Minute For 30 Minutes
3 Pullups
6 Pushups
9 Squats

Friday 12/7/12
MORNING SESSION
ENDURANCE
For 3 Miles
1:00 Run
1:00 Walk
NIGHT SESSION
STRENGTH
Squat
1×9 1×9 1×9 1×9 1×9
Press
1×4 1×4 1×4 1×4 1×7
Pullups
3×8

Saturday 12/8/12
MORNING SESSION
ENDURANCE
85 Minute Run