Archive for March, 2015

Training Recap 3/30-4/5

Posted in Uncategorized with tags , , on March 30, 2015 by gregbashore

Sunday 4/5/15
Rest Day

Saturday 4/4/15
MORNING SESSION
ENDURANCE
1:00 Run/1:00 Walk
2:00 Run/2:00 Walk
3:00 Run/3:00 Walk
4:00 Run/4:00 Walk
5:00 Run/5:00 Walk
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
ENDURANCE
5 Mile Run (3:1,4:1)

Friday 4/3/15
MORNING SESSION
ENDURANCE
6 Mile Run (4:1)

Thursday 4/2/15
MORNING SESSION
ENDURANCE
6 Mile Run (3:1)
AFTERNOON SESSION
ENDURANCE
5 Mile Trail Run

Wednesday 4/1/15
MORNING SESSION
ENDURANCE
6 Mile Run (4:1)
AFTERNOON SESSION
WORK CAPACITY
AMRAP 30:00
1 Chest To Bar Pullup/ 2 Parallette Pushups/ 3 Box Jumps
2 Pullups/ 4 Parallette Pushups/ 6 Squats
3 Chest To Bar Chinups/ 6 Pushups/ 9 Squats

Tuesday 3/31/15
Rest Day

MONDAY 3/30/15
MORNING SESSION

ENDURANCE
2:00 Run
1:30 Walk
AFTERNOON SESSION
DEADLIFT
50%x5
60%x4
70%x3
60%x2
70%x1
80%x1
65%x5

Training Recap 3/16-3/29

Posted in Uncategorized with tags , , on March 27, 2015 by gregbashore

Sunday 3/29/15
Rest Day

Saturday 3/28/15
MORNING SESSION
ENDURANCE
80 Minute Run

Friday 3/27/15
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
ENDURANCE
3 Mile Trail Run

Thursday 3/26/15
Rest Day

Wednesday 3/25/15
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
SQUAT
50%x5
60%x4
70%x3
60%x2
70%x1
80%x1
65%x5
DUMBBELL ROW
7×10

Tuesday 3/24/15
Rest Day

Monday 3/23/15
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
CONDITIONING
1st 49 seconds
3 Pullups
6 Pushups
2nd 49 seconds
9 Squats
3 Pullups
3rd 49 seconds
6 Pushups
9 Squats
4th 49 seconds
3 Trapbar Deadlifts

Sunday 3/22/15
MORNING SESSION
ENDURANCE
75 Minute Run

Saturday 3/21/15
Rest Day

Friday 3/20/15
MORNING SESSION
ENDURANCE
6 Miles Of
2:00 Run
1:30 Walk
AFTERNOON SESSION
DEADLIFT
40%x5
50%x3
60%x1
50%x5
60%x3
70%x1
60%x5
70%x3
80%x2

Thursday 3/19/15
Rest Day

Wednesday 3/18/15
MORNING SESSION
ENDURANCE
6 Mile Run

Tuesday 3/17/15
MORNING SESSION
ENDURANCE
6 Miles Of
3:00 Run/1:00 Walk
3:00 Run/3:00 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

Monday 3/16/15
Rest Day

Training Recap 3/9-3/15

Posted in Uncategorized with tags , , on March 12, 2015 by gregbashore

Sunday 3/15/15
MORNING SESSION
ENDURANCE
70 Minute Run

Saturday 3/14/15
Rest Day

Friday 3/13/15
MORNING SESSION
ENDURANCE
6 Mile Run

Thursday 3/12/15
MORNING SESSION
ENDURANCE
6 Mile Run
AFTERNOON SESSION
SQUAT
40%x5
50%x5
60%x5
50%x5
60%x5
70%x4
60%x5
70%x4
8-%x3
TRAPBAR ROWS
10×10

Wednesday 3/11/15
Rest Day

Tuesday 3/10/15
MORNING SESSION
EDNURANCE
6 Miles Of
2:00 Run
1:30 Walk
AFTERNOON SESSION
WORK CAPACITY
1st 50 seconds
3 Pullups
6 Pushups
2nd 50 seconds
9 Squats
3 Pullups
3rd 50 seconds
6 Pushups
9 Squats
4th 50 seconds
3 reps of 200lb deadlifts

Monday 3/9/15
Rest Day

Training Recap 3/2-3/8

Posted in Endurance, Strength, Training on March 3, 2015 by gregbashore

Sunday 3/8/15
MORNING SESSION
ENDURANCE
65 Minute Run

Saturday 3/7/15
MORNING SESSION
ENDURANCE
3 Rounds For Distance
4:00 Run/4:00 Walk
3:00 Run/3:00 Walk
2:00 Run/2:00 Walk
1:00 Run/1:00 Walk
MORNING SESSION 2
SQUAT
30%x5
40%x5
50%x5
40%x5
50%x5
60%x4
50%x5
60%x4
70%x2
DUMBBELL ROW
7×10

Friday 3/6/15
Rest Day

Thursday 3/5/15
MORNING SESSION
EDNURANCE
6 Mile Run
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

Wednesday 3/4/15
Rest Day

Tuesday 3/3/15
AFTERNOON SESSION
ENDURANCE
6 Miles Of
2:00 Run
1:30 Walk
AFTERNOON SESSION
DEADLIFT
40%x5
50%x5
60%x4
50%x5
60%x4
70%x3
60%x4
70%x3
80%x2

Monday 3/2/15
Laid up all day with a stomach bug