Archive for September, 2014

Training Recap 9/11-9/28

Posted in Uncategorized with tags , , on September 28, 2014 by gregbashore

Sunday 9/28/14
Rest Day

Saturday 9/27/14
MORNING SESSION
ENDURANCE
10:00 To Run A Mile
9:00 To Run .9 Mile
8:00 To Run .8 Mile
7:00 To Run .7 Mile
6:00 To Run .6 Mile
5:00 To Run .5 Mile
4:00 To Run .4 Mile
3:00 To Run .3 Mile
2:00 To Run .2 Mile
1:00 To Run .1 Mile

Friday 9/26/14
Rest Day

Thursday 9/25/14
MORNING SESSION
ENDURANCE
6 Miles Of
1:00 Run/1:00 Walk
2:00 Run/1:00 Walk
3:00 Run/1:00 Walk
4:00 Run/1:00 Walk
5:00 Run/1:00 Walk
AFTERNOON SESSION
SQUAT
40%x5x5
50%x4x4
60%x3x3
70%x2x2
80%x1x1
DUMBELL ROWS
5×10

Wednesday 9/24/14
Rest Day

Tuesday 9/23/14
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
ENDURANCE
3 Mile Run

Monday 9/22/14
AFTERNOON SESSION
WORK CAPACITY
8 Rounds Of
1st Minute
3 Pullups
6 Pushups
2nd Minute
9 Squats
3 Pullups
3rd Minute
6 Pushups
9 Squats
4th Minute
3 Deadlifts

Saturday 9/21/14
MORNING SESSION
ENDURANCE
6 Rounds
10:00 To Run 1 Mile

Saturday 9/20/14
Rest Day

Friday 9/19/14
MORNING SESSION
ENDURANCE
6 Miles Of
1:00 Run/1:00 Walk
2:00 Run/1:00 Walk
3:00 Run/1:00 Walk
AFTERNON SESSION
WORK CAPACITY
11 Rounds
1st 45 Seconds
3 Pullups
2nd 45 Seconds
6 Pushups
3rd 45 Seconds
9 Squats

Thursday 9/18/14
AFTERNOON SESSION
SQUAT
40%x5x5
50%x4x4
60%x3x3
70%x2x2
80%x1x1

Wednesday 9/17/14
MORNING SESSION
ENDURANCE
6 Mile Run

Tuesday 9/18/14
Rest Day

Monday 9/17/14
MORNING SESSION
ENDURANCE
6 Miles Of
1:00 Run/1:00 Walk
2:00 Run/1:00 Walk
3:00 Run/1:00 Walk
4:00 Run/1:00 Walk
5:00 Run/1:00 Walk
AFTERNOON SESSION
WORK CAPACITY
30 Rounds
1st Minute
3 Pullups
6 Pushups
2nd Minute
9 Squats
3 Pullups
3rd Minute
6 Pushups
9 Squats

Sunday 9/16/14
Rest Day

Saturday 9/15/14
MORNING SESSION
ENDURANCE
7 Miles Of
5:00 Run/1:00 Walk

Friday 9/14/14
Rest Day

Thursday 9/13/14
MORNING SESSION
EDNURANCE
6 Miles Of
1:00 Run/1:00 Walk
2:00 Run/1:00 Walk
3:00 Run/1:00 Walk
4:00 Run/1:00 Walk
5:00 Run/1:00 Walk
AFTERNOON SESSION
DEADLIFT
40%x5x5
50%x5x5
60%x4
70%x3
80%x2

Wednesday 9/12/14
Rest Day

Tuesday 9/11/14
MORNING SESSION
ENDURANCE
6 Miles Of
1:00 Run/1:00 Walk
2:00 Run/1:00 Walk
3:00 Run/1:00 Walk
4:00 Run/1:00 Walk
5:00 Run/1:00 Walk

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Training Recap 9/6-9/10

Posted in Uncategorized with tags , , on September 10, 2014 by gregbashore

Wednesday 9/10/14
Rest Day

Tuesday 9/9/14
MORNING SESSION
ENDURANCE
6 Mile Of
1:00 Run/1:00 Walk
2:00 Run/1:00 Walk
3:00 Run/1:00 Walk
4:00 Run/1:00 Walk
5:00 Run/1:00 Walk

Monday 9/8/14
AFTERNOON SESSION
DEADLIFT
40%x5x5
50%x4x4
60%x3x3
70%x2x2
80%x1x1

Sunday 9/7/14
MORNING SESSION
EDNURANCE
10:00 to Run 1 Mile
09:00 to Run .9 Mile
08:00 to Run .8 Mile
07:00 to Run .7 Miles
06:00 to Run .6 Mile
05:00 to Run .5 Mile
04:00 to Run .4 Mile
03:00 to Run .3 Mile
02:00 to Run .2 Mile
01:00 to Run .1 Mile

Saturday 9/6/14
MORNING SESSION
EDNURANCE
7 Mile Run

Training Recap 9/2-9/5

Posted in Endurance, Strength, Training on September 4, 2014 by gregbashore

Friday 9/5/14
Rest Day

Thursday 9/4/14
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
SQUAT
40%x5x5
50%x5
60%x5x5
70%x3
80%x4
Dumbbell Row
7×10

Wednesday 9/3/14
Rest Day

Tuesday 9/2/14
MORNING SESSION
ENDURANCE
6 Miles of
1:00 Run/1:00 Walk
2:00 Run/1:00 Walk
3:00 Run/1:00 Walk
4:00 Run/1:00 Walk
5:00 Run/1:00 Walk

Training Recap 8/27-9/1

Posted in Endurance, Strength, Training on September 1, 2014 by gregbashore

Monday 9/1/14
MORNING SESSION
CONDITIONING
AMRAP 20:00
3 Pullups
6 Pushups
9 Squats
*every 3rd round do 3 deadlifts at 200lbs

Sunday 8/31/14
MORNING SESSION
ENDURANCE
12:30 to run 2000 meters
10:00 to run 1600 meters
7:30 to run 1200 meters
5:00 to run 800 meters
10:00 to run 1600 meters
7:30 to run 1200 meters
5:00 to run 800 meters
2:30 to run 400 meters
AFTERNOON SESSION
ENDURANCE
3.5 Mile run

Saturday 8/30/14
Rest Day

Friday 8/29/14
MORNING SESSION
ENDURANCE
6 Miles of
1:00 Run/1:00 Walk
2:00 Run/1:00 Walk
3:00 Run/1:00 Walk
4:00 Run/1:00 Walk
5:00 Run/1:00 Walk
AFTERNOON SESSION
ENDURANCE
3.5 Mile Run

Thursday 8/28/14
AFTERNOON SESSION
DEADLIFT
40%x5x5
50%x5
60%x4
70%x3
80%x2

Wednesday 8/27/14
MORNING SESSION
ENDURANCE
For 6 Miles
1:00 Run
1:00 Walk