Archive for December, 2014

Training Recap 12/29/14-1/4/15

Posted in Uncategorized with tags , , on December 29, 2014 by gregbashore

Sunday 1/4/15
Rest Day

Saturday 1/3/15
MORNING SESSION
ENDURANCE
7 Mile Run
MORNING SESSION 2
SQUAT
30%x5x5
40%x5x5
50%x5x5
60%x4x4
70%x2x2
DUMBBELL ROW
7×10

Friday 1/2/15
Rest Day

Thursday 1/1/15
EVENING SESSION
ENDURANCE
6 Miles Run

Wednesday 12/31/14
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
CONDITIONING
1st 54 seconds
3 Pullups
6 Pushups
2nd 54 seconds
9 Squats
3 Pullups
3rd 54 seconds
6 Pushups
9 Squats
4th 54 seconds
3 Deadlifts

Tuesday 12/30/14
Rest Day

Monday 12/29/14
MORNING SESSION
EDNURANCE
6 Mile Run
AFTERNOON SESSION
SQUAT
40%x5x5
50%x5x5
60%x3x3
70%x2x2
80%x1x1
DUMBBELL ROWS
9×10

Advertisements

Training Recap 12/22-12/28

Posted in Uncategorized with tags , , on December 24, 2014 by gregbashore

Sunday 12/28/14
Rest Day

Saturday 12/27/14
MORNING SESSION
EDNURANCE
7 Mile Run

Friday 12/26/14
Rest Day

Thursday 12/25/14
MORNING SESSION
ENDURANCE
6 Mile Run

Wednesday 12/24/14
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
DEADLIFT
40%x5x5
50%x5x5
60%x5x5
70%x5x5
80%x4x4

Tuesday 12/23/14
Rest Day

Monday 12/22/14
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
SQUAT
40%x5x5
50%x4x4
60%x3x3
70%x2x2
80%x1x1
DUMBBELL ROWS
9×10

Training Recap 12/15-12/21

Posted in Endurance, Strength, Training on December 15, 2014 by gregbashore

Sunday 12/21/14
Rest Day

Saturday 12/20/14
MORNING SESSION
ENDURANCE
7 Mile Run
11 Rounds
4 Pullups
7 Pushups
10 Squats

Friday 12/19/14
Rest Day

Thursday 12/18/14
MORNING SESSION
EDNURANCE
6 Mile Run
AFTERNOON SESSION
CONDITIONING
1st 55 seconds
3 Pullups
6 Pushups
2nd 55 seconds
9 Squats
3 Pullups
3rd 55 seconds
6 Pushups
9 Squats
4th 55 seconds
3 deadlifts

Wednesday 12/17/14
MORNING SESSION
ENDURANCE
6 Mile Run

Tuesday 12/16/14
Rest Day

Monday 12/15/14
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
SQUAT
40%x5x5
50%x5x5
60%x5x5
70%x5x5
80%x5x5
DUMBBELL ROW
9×10

Training Recap 12/8-12/14

Posted in Uncategorized with tags , , on December 8, 2014 by gregbashore

Sunday 12/14/14
Rest Day

Saturday 12/13/14
MORNING SESSION
ENDURANCE
7 Mile Run
11 Rounds
4 Pullups
7 Pushups/10 Squats*
13 Situps
*odd rounds do squats, even rounds pushups

Friday 12/12/14
Rest Day

Thursday 12/11/14
MORING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
CONDITIONING
30 Minutes
1st 57 seconds
3 Pullups
6 Pushups
2nd 57 seconds
9 Squats
3 Pullups
3rd 57 seconds
6 Pushups
9 Squats

Wednesday 12/10/14
MORNING SESSION
ENDURANCE
6 Mile Run

Tuesday 12/9/14
Rest Day

Monday 12/8/14
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
DEADLIFT
40%x5x5
50%x5x5
60%x5x5
70%x5x5
80%x3x3
OVERHEAD PRESS
10×10

Training Recap 12/1-12/7

Posted in Uncategorized with tags , , on December 4, 2014 by gregbashore

Sunday 12/7/14
Rest Day

Saturday 12/6/14
MORNING SESSION
EDNRANCE
7.11 Mile Run
10 Rounds
4 Pullups
7 Pushups
10 Squats

Friday 12/5/14
Rest Day

Thursday 12/4/14
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
SQUAT
40%x5x5
50%x5x5
60%x5x5
70%x5x5
80%x4x4
Dumbbell Row
5×10

Wednesday 12/3/14
MORNING SESSION
EDNURANCE
6 Mile Run

Tuesday 12/2/14
Rest Day

Monday 12/1/14
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
CONDITIONING
For 30:00
1st :56
3 Pullups
6 Pushups
2nd :56
9 Squats
3 Pullups
3rd :56
6 Pushups
9 Squats
4th :56
3 Deadlifts at 65%