Training Recap 12/9-12/22

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

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