Archive for June, 2015

Training Recap 6/29-7/5 (34 Miles)

Posted in Uncategorized with tags , , on June 29, 2015 by gregbashore

Monday 6/29/15
Rest Day

Tuesday 6/30/15
MORNING SESSION
ENDURANCE
10 Rounds
3:00 Run/1:00 Walk
1:00 Run/1:00 Walk
7 Miles
AFTERNOON SESSION
DEADLIFT
40%x5
50%x3
60%x1
70%x1
62%x ladder work for 19 reps
Dumbbell Row
7×10

Wednesday 7/1/15
Rest Day

Thursday 7/2/15
MORNING SESSION
ENDURANCE
7 Mile Run (5:1)
AFTERNOON SESSION
CONDITIONING
AMRAP 15:00
3 Back Squats (50%)
6 Pullups
9 Pushups

Friday 7/3/15
Rest Day

Saturday 7/4/15
MORNING SESSION
ENDURANCE
10 Mile Run

Sunday 7/5/15
MORNING/AFTERNOON SESSION
ENDURANCE
10 Mile Run

Training Recap 6/22-6/28 (41 Miles)

Posted in Uncategorized with tags , , on June 29, 2015 by gregbashore

Sunday 6/28/15
MORNING SESSION
ENDURANCE
10 Mile Run

Saturday 6/27/15
MORNING SESSION
ENDURANCE
10 Mile Run

Friday 6/26/15
MORNING SESSION
ENDURANCE
9 Rounds
1/2 Mile Run/1:00 Walk
1:00 Run/1:00 Walk

Thursday 6/25/15
Rest Day

Wednesday 6/24/15
MORNING SESSION
ENDURANCE
7 Mile Run (5:1)

Tuesday 6/23/15
MORNING SESSION
ENDURANCE
10 Rounds
3:00 Run/1:00 Walk
1:00 Run/1:00 Walk
AFTERNOON SESSION
SQUAT
40%x5
50%x5
60%x4
70%x2
80%x1
65%x3
DUMBBELL ROWS
6×10

Monday 6/22/15
Rest Day

Training Recap 6/12-6/21 (68 Miles)

Posted in Uncategorized with tags , , on June 19, 2015 by gregbashore

Sunday 6/21/15
MORNING SESSION
ENDURANCE
10 Mile Run

Saturday 6/20/15
MORNING SESSION
ENDURANCE
10 Mile Run

Friday 6/19/15
MORNING SESSION
ENDURANCE
1/2 Mile run/ 1:00 Walk
1:00 Run/ 1:00 Walk
7 Miles
AFTERNOON SESSION
CONDITIONING
AMRAP 25:00
1 Pullup/ 1 Box Jump
2 Pullups/ 2 Box Jumps
3 Chinups/ 3 Box Jumps

Thursday 6/18/15
Rest Day

Wednesday 6/17/15
MORNING SESSION
ENDURANCE
7 mile run (5:1)

Tuesday 6/16/15
MORNING SESSION
ENDURANCE
10 Rounds
3:00 Run/ 1:00 Walk
1:00 Run/ 1:00 Walk
7 Miles
AFTERNOON SESSION
DEADLIFT
40% x5
50% x4
60% x1
70% x1
20 Rounds
Every 36 seconds
60% x1

Monday 6/15/15
Rest Day

Sunday 6/14/15
MORNING SESSION
ENDURANCE
10 Mile Run

Saturday 6/13/15
MORNING SESSION
ENDURANCE
10 Mile Run

Friday 6/12/15
MORNING SESSION
ENDURANCE
1/2 Mile Run/ 1:00 Walk
1:00 Run/ 1:00 Walk
7 Miles
AFTERNOON SESSION
CONDITIONING
1 Pullups/ 2 Parallette Pushups/ 3 Box Jumps
2 Pullups/ 4 Parallette Pushups/ 6 Squats
3 Chinups/ 6 Pushups/ 9 Squats

Training Recap 6/8-6/11 (14 Miles)

Posted in Uncategorized with tags , , on June 17, 2015 by gregbashore

Thursday 6/11/15
Rest Day

Wednesday 6/10/15
MORNING SESSION
ENDURANCE
7 Mile Run

Tuesday 6/9/15
MORNING SESSION
ENDURANCE
10 Rounds
3:00 Run/1:00 Walk
1:00 Run/1:00 Walk
7 Miles
AFTERNOON SESSION
SQUAT
40% x5
50% x5
60% x3
70% x2
80% x1
65% x4

Monday 6/8/15
Rest Day

Training Recap 6/1-6/7 (37.2 Miles)

Posted in Uncategorized with tags , , , on June 7, 2015 by gregbashore

Sunday 6/7/15
MORNING SESSION 1
ENDURANCE
10 Mile Run
MORNING SESSION 2
PULLUP LADDER
10 Rounds
1st 30 seconds
1 Pullup
2nd 30 Seconds
2 Pullups
3rd 30 seconds
3 Chinups

Saturday 6/6/15
MORNING SESSION
ENDURANCE
Taste of Wheaton Run For the Animals 10K
45:15 (PR)

Friday 6/5/15
Rest Day

Thursday 6/4/15
MORNING SESSION
ENDURANCE
7 Mile Run
AFTRNOON SESSION
CONDITIONING
AMRAP 25:00
1 Pullup/ 1 Box Jump
2 Pullups/ 2 Box Jumps
3 Chinups/ 3 Box Jumps

Wednesday 6/3/15
Rest Day

Tuesday 6/2/15
MORNING SESSION
ENDURANCE
10 Rounds
3:00 Run/ 1:00 Walk
1:00 Run/ 1:00 Walk
7 Miles

Monday 6/1/15
MORNING SESSION
ENDURANCE
7 Mile Run (5:1)
AFTERNOON SESSION
WORK CAPACITY
For 30 Minutes
1st 46 seconds
3 Pullups
6 Pushups
2nd 46 seconds
9 Squats
3 Pullups
3rd 46 seconds
6 Pushups
9 Squats
4th 46 seconds
3 deadlifts at 200lbs