Training Recap 2/16-2/22

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

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