Archive for September, 2013

Training Recap 9/26-9/30

Posted in Uncategorized with tags , , on September 30, 2013 by gregbashore

Monday 9/30/2013
MORNING SESSION
ENDURANCE
3 Miles of
1:00 Run
1:00 Walk
AFTERNOON SESSION
STRENGTH BUILDING
Deadlift
40%x5
50%x4
60%x3
75%X2
85%X1
73%X3X3X3X3X3X3X3

Sunday 9/29/2013
Rest Day

Saturday 9/28/2013
MORNING SESSION
ENDURANCE
9 Mile Trail Run

Friday 9/27/2013
Rest Day

Thursday 9/26/2013
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
WORK CAPCITY
30 Rounds of
3 Pullups
6 Pushup
9 Squats
*Odd rounds done every :58 seconds, Even rounds done every :59 seconds

Training Recap 9/21-9/25

Posted in Uncategorized with tags , , on September 25, 2013 by gregbashore

Wednesday 9/25/2013
Rest Day

Tuesday 9/24/2013
MORNING SESSION
ENDURANCE
6 Mile Run

Monday 9/23/2013
MORNING SESSION
ENDURANCE
5;00 Run/5:00 Walk
4:00 Run/4:00 Walk
3:00 Run/3:00 Walk
2:00 Run/2:00 Walk
1:00 Run/1:00 Walk
AFTERNOON SESSION
STRENGHT BUILDING
SQUAT
40%x5
50%x4
60%x3
75%x2
85%x1
73%x5x5x10
Press
40%x5
50%x4
60%x3
75%x2
85%x1
73%x5x5x10

Sunday 9/22/2013
Rest Day

Saturday 9/21/2013
MORNING SESSION
ENDURANCE
10 Mile Run/Climb

Training Recap 9/13-9/20

Posted in Uncategorized with tags , , on September 20, 2013 by gregbashore

Friday 9/20/2013
Rest Day

Thursday 9/19/2013
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
STRENGTH BUILDING
Deadlift
40%x5
50%x4
60%x3
75%x2
85%x1
73%x3x3x3x3x3x3x3

Wednesday 9/18/2013
Rest Day

Tuesday 9/17/2013
MORNING SESSION
ENDURANCE
6 Mile Run

Monday 9/16/2013
AFTERNOON SESSION
WORK CAPACITY
Every :59  For 30 Rounds
3 Pullups
6 Pushups
9 Squats

Sunday 9/15/2013
MORNING SESSION
ENDURANCE
8 Mile Run

Saturday 9/14/2013
Rest Day

Friday 9/13/2013
MORNING SESSION
ENDURANCE
6.5 Mile Run
AFTERNOON SESSION
ENDURANCE
3.5 Mile Run

Training Recap 9/11-9/12

Posted in Uncategorized with tags , , on September 12, 2013 by gregbashore

Thursday 9/12/13
AFTERNOON SESSION
STRENGTH BUILDING
Deadlift
40%x5
50%x4
60%x3
75%x2
85%x1
73%x3x7

Wednesday 9/11/13
MORNING SESSION 
ENDURANCE
6.75 Mile Run

Training Recap 9/5-9/10

Posted in Uncategorized with tags , , , on September 10, 2013 by gregbashore

Tuesday 9/10/13
Rest Day

Monday 9/9/13
MORNING SESSION
ENDURANCE
3 Miles Of
2:00 Run/1:30 Walk
AFTERNOON SESSION
STRENGTH BUILDING
Squat
40%x5   50%x4   60%x3   75%x2   85%x1   73%x5x3
Press
40%x5   50%x4   60%x3   75%x2   85%x1   77%x12  x7  x6

Sunday 9/8/13
Rest Day

Saturday 9/7/13
MORNING SESSION
ENDURANCE
2 Hour Run/Hike/Climb

Friday 9/6/13
Rest Day

Thursday 9/5/13
MORNING SESSION
ENUDRANCE
1600 Meter Run/4:00 Rest
1200 Meter Run/3:00 Rest
800 Meter Run/2:00 Rest
400 Meter Run/1:00 Rest
AFTERNOON SESSION
WORK CAPACITY TRAINING
30 Rounds (start at the top of every minute)
3 Pullups
6 Pushups
9 Squats

Training Recap 8/30-9/4

Posted in Uncategorized with tags , , , on September 5, 2013 by gregbashore

Wednesday 9/4/13
Rest Day

Tuesday 9/3/13
MORNING SESSION
ENDURANCE
6.5 Mile Run
AFTERNOON SESSION
ENDURANCE
3.5 Mile Run

Monday 9/2/13
MORNING SESSION
STRENGTH SESSION
Deadlift
40%x5
50%x4
60%x3
75%x2
85%x1
73%x3x7

Sunday 9/1/13
MORNING SESSION
ENDURANCE
10 Mile Run

Saturday 8/31/13
Rest Day

Friday 8/30/13
MORNING SESSION
ENDURANCE
6.5 Mile Run