Archive for April, 2013

Training Recap 4/21-4/27

Posted in Uncategorized with tags , , , on April 29, 2013 by gregbashore

Sunday 4/21/13
Rest Day

Monday 4/22/13
MORNING SESSION
ENDURANCE
8 Rounds
2:00 All out Run
1:30 Walk
EVENING SESSION
STRENGTH
Squat
1×5 1×4 1×3 1×2 1×1 1×1 1×1
Pause Squats
1×3
Press
1×5 1×5 1×5 1×5

Tuesday 4/23/13
AFTERNOON SESSION
ENDURANCE
8 Mile Run

Wednesday 4/24/13
Rest Day

Thursday 4/25/13
MORNING SESSION
ENDURANCE
3.3 Miles with Hills
AFTERNOON SESSION
STRENGTH CONDITIONING
21 Rounds
3 Pullups
6 Pushups
9 Squats
*every third round do three 200lb deadlifts

Friday 4/26/13
Rest Day

Saturday 4/27/13
MORNING SESSION
ENDURANCE
10 Mile Trail Run

Traingin 4/14-4/20

Posted in Uncategorized with tags , , , on April 23, 2013 by gregbashore

Sunday 4/14/13
Rest Day

Monday 4/15/13
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
EVENING SESSION
STRENGTH
Deadlift
1×5 1×4 1×3 1×2 1×1 1×1 1×1
Deficit Deadlifts
2×3
SLDL
1×10
Pullups
30 total reps

Tuesday 4/16/13
AFTERNOON SESSION
ENDURANCE
8 Mile Run

Wednesday 4/17/13
Rest Day

Thursday 4/18/13
MORNING SESSION
ENDURANCE
5K with hills
AFTERNOON SESSION
STRENGTH
Press
1×5 1×4 1×3 1×2 1×1 1×1 1×1 1×8
Squat
1×5 1×5 2×5

Friday 4/19/13
Rest Day

Saturday 4/20/13
MORNING SESSION
ENDURANCE
12 Mile Run

Training Recap 4/7-4/13

Posted in Uncategorized with tags , , , on April 16, 2013 by gregbashore

Sunday 4/7/13
Rest Day

Monday 4/8/13
MORNING SESSION
ENDURANCE
5K Run with hills
AFTERNOON SESSION
STRENGTH BUILDING
Press
1×5 1×4 1×3 1×2 1×1 1×1 1×1 1×8
Squat
1×5 1×5 2×5
Pullups
3×8

Tuesday 4/9/13
AFTERNOON SESSION
ENDURANCE
8 Mile Run

Wednesday 4/10/13
Rest Day

Thursday 4/11/13
MORNING SESSION
ENDURANCE
5K with Hills
AFTERNOON SESSION
STRENGTH
Squat
1×5 1×4 1×3 1×2 1×1 1×1 1×1
Pause Squat
2×3
Press
1×5 1×5 2×5

Friday 4/12/13
Rest Day

Saturday 4/13/13
MORNING SESSION
ENDURANCE
10.5 Mile Run

Training Recap 3/31-4/6

Posted in Uncategorized with tags , , , on April 8, 2013 by gregbashore

Sunday 3/31/13
Rest Day

Monday 4/1/13
MORNING SESSION
ENDURANCE
3 Miles of
1:00 Run
1:00 Walk
EVENING SESSION
STRENGTH BUILDING
Squat
1×5 1×4 1×3 1×2 1×1 1×1 1×1
Pause Squat
3×3
Press
5×5

Tuesday 4/2/13
AFTERNOON SESSION
ENDURANCE
8 Mile Run

Wednesday 4/3/13
Rest Day

Thursday 4/4/13
MORNING SESSION
ENDURANCE
5K run with hills
AFTERNOON SESSION
CONDITIONING
21 Rounds
3 Pullups
7 Pushups
9 squats
* every third round do 200lb deadlift for 3 reps
Time-19 mins 17 second

Friday 4/5/13
Rest Day

Saturday 4/6/13
MORNING SESSION
ENDURANCE
10.5 Mile Run

Training Recap 3/24-3/30

Posted in Uncategorized with tags , , , on April 2, 2013 by gregbashore

Sunday 3/24/13
Rest Day

Monday 3/25/13
MORNING SESSION
ENDURANCE
3.2 Mile Run with hills
EVENING SESSION
STRENGTH BUILDING
Deadlifts
1×5 1×4 1×3 1×2 1×1 1×1 1×1
Deficit Deadlifts
3×3
Stiff Legged Deadlifts
1×10
Pullups
30 total reps

Tuesday 3/26/13
AFTERNOON SESSION
ENDURANCE
8 Miles

Wednesday 3/27/13
Rest Day

Thursday 3/28/13
MORNING SESSION
ENDURANCE
5K Run with hills
AFTERNOON SESSION
STRENGTH BUILDING
Press
1×5 1×4 1×3 1×2 1×1 1×1 1×1 1×12
Squat
1×5 3×5
Pause Pullups
1×7 1×5 1×5

Friday 3/29/13
Rest Day

Saturday 3/30/13
MORNING SESSION
ENDURANCE
10.5 Miles