Archive for May, 2015

Training Recap 5/18-5/31 (76.75 Miles)

Posted in Uncategorized with tags , , on May 18, 2015 by gregbashore

Sunday 5/31/15
Rest Day

Saturday 5/30/15
MORNING SESSION 1
ENDURANCE
10 Mile Run
MORNING SESSION 2
SQUAT
Bar x10
30% x10
40% x10
30% x10
40% x10
50% x10
Dumbbell Row
3×12-15

Friday 5/29/15
MORNING SESSION
ENDURANCE
10 Rounds
3:00 Run/1:00 Walk
1:00 Run/1:00 Walk
AFTERNOON SESSION
CONDITIONING
1 Pullups/ 2 Parallette Pushups/ 3 Box Jumps
2 Pullups/ 4 Parallette Pushups/ 6 Squats
3 Chinups/ 6 Pushups/ 9 Squats

Thursday 5/28/15
Rest Day

Wednesday 5/27/15
MORNING SESSION
ENDURANCE
7 Mile Run (5:1)

Tuesday 5/26/15
MORNING SESSION
ENDURANCE
10 Rounds
3:00 Run/1:00 Walk
1:00 Run/1:00 Walk
7 Miles
AFTERNOON SESSION
SQUAT
40%x10
50%x8
60%x5
70%x2
80%x1
65%x10
DUMBBELL ROW
6×10

Monday 5/25/15
Rest Day

Sunday 5/24/15
MORNING SESSION
ENDURANCE
6.5 Trail Mile Run
AFTERNOON SESSION
ENDURANCE
4 Mile Trail Run

Saturday 5/23/15
MORNING SESSION
ENDURANCE
11 Mile Trail Run
NIGHT SESSION
ENDURANCE
3.5 Mile Trail Run/Hike

Friday 5/22/15
Rest Day

Thursday 5/21/15
MORNING SESSION
ENDURANCE
7 Mile Run (5:1)
AFTERNOON SESSION
CONDITIONING
AMRAP 30:00
1 Pullups/ 2 Parallette Pushups/ 3 Box Jumps
2 Pullups/ 4 Parallette Pushups/ 6 Squats
3 Chinups/ 6 Pushups/ 9 Squats

Wednesday 5/20/15
MORING SESSION
ENDURANCE
10 Rounds
3:00 Run
1:00 Walk
1:00 Run
1:00 Walk
(6.75 Mile)
*stopped the last round short because of time

Tuesday 5/19/15
Rest Day

Monday 5/18/15
MORNING SESSION
ENDURANCE
7 Mile Run (4:1)
AFTERNOON SESSION
DEADLIFT
40%x5
50%x4
60%x3
73%x2
80%x1
65%x8

Training Recap 5/11-5/17 (41 Miles)

Posted in Uncategorized with tags , , on May 13, 2015 by gregbashore

Sunday5/17/15
MORNING SESSION
ENDURANCE
10 Mile Run

Saturday 5/16/15
MORNING SESSION
ENDURANCE
10.15 Mile Run

Friday 5/15/15
Rest Day

Thursday 5/14/15
MORNING SESSION
ENDURANCE
10 Rounds
3:00 Run
1:00 Walk
1:00 Run
1:00 Walk
(6.85)
AFTERNOON SESSION
SQUAT
50%x5
60%x4
70%x3
60%x3
70%x2
80%x1
65%x9
DUMBBELL ROW
7×10

Wednesday 5/13/15
MORNING SESSION
ENDURANCE
7.15 Mile Run (5:1)

Tuesday 5/12/15
Rest Day

Monday 5/11/15
MORNING SESSION
ENDURANCE
10 Rounds
3:00 Run
1:00 Walk
1:00 Run
1:00 Walk
(6.85 Miles)
AFTERNOON SESSION
CONDITIONING
AMRAP 30:00
1 Pullups/ 2 Parallette Pushups/ 3 Box Jumps
2 Pullups/ 4 Parallette Pushups/ 6 Squats
3 Chinups/ 6 Pushups/ 9 Squats

Training Recap 5/4-5/10 (34 Miles)

Posted in Uncategorized with tags , , on May 4, 2015 by gregbashore

Sunday 5/10/15
Rest Day

Saturday 5/9/15
MORNING SESSION
ENDURANCE
10 Mile Run
Squats
5×10

Friday 5/8/15
MORNING SESSION
ENDURANCE
7.1 Mile Run (4:1)
AFTERNOON SESSION
ENDURANCE
3.24 Mile Trail Run

Thursday 5/7/15
Rest Day

Wednesday 5/6/15
MORNING SESSION
ENDURANCE
10 Rounds
3:00 Run
1:00 Walk
1:00 Run
1:00 Walk
(6.8 Miles)
AFTERNOON SESSION
WORK CAPACITY
30 Minutes Of
1st 47 seconds
3 Pullups
6 Pushups
2nd 47 seconds
9 Squats
3 Pullups
3rd 47 seconds
6 Pushups
9 Squats
4th 47 seconds
3 Deadlifts (200lbs)

Tuesday 5/5/15
Rest Day

Monday 5/4/15
MORNING SESSION
ENDURANCE
7.1 Miles
AFTERNOON SESSION
SQUAT
50%x5
60%x4
70%x3
60%x3
70%x2
80%x1
65%x8
DUMBBELL ROW
6×10