Archive for February, 2015

Training Recap 2/23-3/1

Posted in Uncategorized with tags , , on February 25, 2015 by gregbashore

Sunday 3/1/15
Rest Day

Saturday 2/28/15
MORNING SESSION 1
ENDURANCE
7 Mile Run
MORNING SESSION 2
WORK CAPACITY
2 Rounds
1 Pullups 2 Pushups 3 Squats
2 Pullups 4 Pushups 6 Squats
3 Pullups 6 Pushups 9 Squats
4 Pullups 8 Pushups 12 Squats
5 Pullups 10 Pushups 15 Squats
6 Pullups 12 Pushups 18 Squats

Friday 2/27/15
Rest Day

Thursday 2/26/5
MORNING SESSION
ENDURANCE
6 Mile Run

Wednesday 2/25/15
MORNING SESSION
ENDURANCE
6 Miles Of
3:00 Run
1:00 Walk
3:00 Run
3:00 Walk
AFTERNOON SESSION
SQUAT
40%x5
50%x5
60%x5
50%x5
60%x5
70%x3
60%x5
70%x3
80%x2
TRAPBAR ROW
10×10

Tuesday 2/24/15
Rest Day

Monday 2/23/15
MORNING SESSION
ENDRUANCE
6 Mile Run
AFTERNOON SESSION
WORK CAPACITY
1st 51 seconds
3 Pullups
6 Pushups
2nd 51 seconds
9 Squats
3 Pullups
3rd 51 seconds
6 Pushups
9 Squats
4th 51 seconds
3 Trapbar Deadlifts 200lbs

Training Recap 2/16-2/22

Posted in Endurance, Strength, Training on February 18, 2015 by gregbashore

Sunday 2/22/15
Rest Day

Saturday 2/21/15
MORNING SESSION
ENDURANCE
7 Mile Run
MORNING SESSION 2
SQUAT
30%x5
40%x5
50%x5
40%x5
50%x5
50%x3
50%x5
60%x3
70%x2
DUMBBELL ROW
7×10

Friday 2/20/15
MORNING SESSION
ENDURANCE
6 Mile Run

Thursday 2/19/15
Rest Day

Wednesday 2/18/15
MORNING SESSION
ENDURANCE
8:00 Run/2:00 Walk
7:00 Run/2:00 Walk
6:00 Run/2:00 Walk
5:00 Run/2:00 Walk
4:00 Run/2:00 Walk
3:00 Run/2:00 Walk
2:00 Run/2:00 Walk
1:00 Run/2:00 Walk
AFTERNOON SESSION
WORK CAPACITY
1 Pullup 2 Pushups 3 Squats
2 Pullups 4 Pushups 6 Squats
3 Pullups 6 Pushups 9 Squats
4 Pullups 8 Pushups 12 Squats
5 Pullups 10 Pushups 15 Squats
6 Pullups 12 Pushups 18 Squats
1 Pullup 2 Pushups 3 Squats
2 Pullups 4 Pushups 6 Squats
3 Pullups 6 Pushups 9 Squats
4 Pullups 8 Pushups 12 Squats
5 Pullups 10 Pushups 15 Squats
1 Pullup 2 Pushups 3 Squats
2 Pullups 4 Pushups 6 Squats
3 Pullups 6 Pushups 9 Squats
4 Pullups 8 Pushups 12 Squats
1 Pullup 2 Pushups 3 Squats
2 Pullups 4 Pushups 6 Squats
3 Pullups 6 Pushups 9 Squats
1 Pullup 2 Pushups 3 Squats
2 Pullups 4 Pushups 6 Squats
1 Pullup 2 Pushups 3 Squats

Tuesday 2/17/15
Rest Day

Monday 2/16/15
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
DEADLIFT
40%x5
50%x5
60%x4
50%x5
60%x4
70%x3
60%x4
70%x3
80%1

Training Recap 2/9-2/15

Posted in Endurance, Strength, Training on February 9, 2015 by gregbashore

Sunday 2/15/15
Rest Day

Saturday 2/14/15
MORNING SESSION
ENDURANCE
7 Mile Run
MORNING SESSION 2
BODY WEIGHT
2 Rounds
1 Pullups 2 Pushups 3 Squats
2 Pullups 4 Pushups 6 Squats
3 Pullups 6 Pushups 9 Squats
4 Pullups 8 Pushups 12 Squats
5 Pullups 10 Pushups 15 Squats
6 Pullups 12 Pushups 18 Squats

Friday 2/13/15
MORNING SESION
ENDURANCE
8:00 Run/2:00 Walk
7:00 Run/2:00 Walk
6:00 Run/2:00 Walk
5:00 Run/2:00 Walk
4:00 Run/2:00 Walk
3:00 Run/2:00 Walk
2:00 Run/2:00 Walk
1:00 Run/2:00 Walk

Thursday 2/12/15
Rest Day

Wednesday 2/11/15
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
SQUAT
40%x5x5
50%x5x5
60%x4x4
70%x3x3
80%x2x2
DUMBBELL ROW
9×10

Tuesday 2/10/15
Rest Day

Monday 2/9/15
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
WORK CAPACITY
30 Minutes of
1st 52 seconds
3 Pullups
6 Pushups
2nd 52 seconds
9 Squats
3 Pullups
3rd 52 seconds
6 Pushups
9 Squats
4th 52 seconds
3 reps of 200lb trapbar deadlifts

Training Recap 2/2-2/8

Posted in Uncategorized with tags , , on February 5, 2015 by gregbashore

Sunday 2/8/14
Rest Day

Saturday 2/7/15
MORNING SESSION
EDNURANCE
8:00 Run/2:00 Walk
7:00 Run/2:00 Walk
6:00 Run/2:00 Walk
5:00 Run/2:00 Walk
6:00 to Run .6 Miles
5:00 to Run .5 Miles
4:00 to Run .4 Miles
3:00 to Run .3 Miles
2:00 to Run .2 Miles
1:00 to Run.1 Mile
MORNING SESSION 2
SQUAT
30%x5x5
40%x5x5
50%x4x4
60%x3x3
70%x2x2
DUMBBELL ROW
6×10

Friday 2/6/15
MORNING SESSION
ENDURANCE
6 Mile Run

Thursday 2/5/15
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
WORK CAPACITY
1st 52 seconds
3 Pullups
6 Pushups
2nd 52 seconds
9 Squats
3 Pullups
3rd 52 seconds
6 Pushups
9 Squats

Wednesday 2/4/15
Rest Day

Tuesday 2/3/15
MORNING SESSION
ENDURANCE
8:00 Run/2:00 Walk
7:00 Run/2:00 Walk
6:00 Run/2:00 Walk
5:00 Run/2:00 Walk
4:00 Run/2:00 Walk
3:00 Run/2:00 Walk
2:00 Run/2:00 Walk
1:00 Run/2:00 Walk
1:00 Run

Monday 2/2/15
AFTERNOON SESSION
DEADLIFT
40%x5x5
50%x5x5
60%x4x4
70%x2x2
80%x1x1