Archive for September, 2015

Training Recap 9/28-10/4 (34.9 Miles)

Posted in Uncategorized with tags , , , on September 28, 2015 by gregbashore

Monday 9/28/15
AFTERNOON SESSION
SQUAT
40%x5
50%x4
60%x3
50%x5
60%x4
60%x5
DUMBBELL ROW
8×10

Tuesday 9/29/15
MORNING SESSION
ENDUURANCE
7.1 Mile Run (5:1)

Wednesday 9/30/15
Rest Day

Thursday 10/1/15
MORNING SESSION
ENDURANCE
7.1 Mile Run
AFTERNOON SESSION
DEADLIFT
50%x5
60%x4
70%x3
60%x5
70%x4
80%x3

Friday 10/2/15
Rest Day

Saturday 10/3/15
MORNING SESSION
ENDURANCE
10 Mile Run

Sunday 10/4/15
MORING SESSION
ENDURANCE
15 Rounds
1:00 Run
1:00 Walk
3:00 Run
1:00 Walk
Total-10.7 Miles
AFTERNOON SESSION
DEADLIFT
50%x5
60%x4
70%x3
60%x5
70%x4
70%x5

Training Recap 9/21-9/17 (34.2 Miles)

Posted in Uncategorized with tags , , , on September 21, 2015 by gregbashore

Monday 9/21/15
AFTERNOON SESSION
DEADLIFT
50%x5
60%x4
70%x3
60%x5
70%x3
80%x4

Tuesday 9/22/15
MORNING SESSION
ENDURANCE
7.1 Mile Run (5:1)

Wednesday 9/23/15
Rest Day

Thursday 9/24/15
MORNING SESSION
ENDURANCE
7.1 Mile Run (5:1)
AFTERNOON SESSION
DEADLIFT
50%x5
60%x4
70%x3
60%x5
70%x4
70%x4

Friday 9/25/15
Rest Day

Saturday 9/26/15
MORNING SESSION
ENDURANCE
10 Mile Run

Sunday 9/17/15
AFTERNOON SESSION
ENDURANCE
10 Mile Run (4:1)

Training Recap 9/14-9/20 (34 Miles)

Posted in Uncategorized with tags , , , on September 15, 2015 by gregbashore

Monday 9/14/15
AFTERNOON SESSION
DEADLIFT
50%x5
60%x4
70%x3
60%x5
70%x4
80%x3

Tuesday 9/15/15
MORNING SESSION
ENDURANCE
7 Mile Run (4:1)

Wednesday 9/16/15
Rest Day

Thursday 9/17/15
MORNING SESSION
ENDURANCE
7 Mile Run (4:1)
AFTERNOON SESSION
WORK CAPACITY
30 Minutes of
1st 57 Seconds
3 Pullups
6 Pushups
2nd 57 Seconds
10 Squats
3 Pullups
3rd 57 Seconds
6 Pushups
10 Squats

Friday 9/18/15
Rest Day

Saturday 9/19/15
MORNING SESSION
ENDURANCE
10 Mile Run

Sunday 9/20/15
MORING SESSION
ENDURANCE
10 Mile Run

Training Recap 9/7-9/13 (50 Miles)

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

Monday 9/7/15
MORNING SESSION
ENDURANCE
10 Mile Run

Tuesday 9/8/15
Rest Day

Wednesday 9/9/15
MORNING SESSION
ENDURANCE
10 Rounds
3 :00 Run/1:00 Walk
1:00 Run/1:00 Walk
7 Miles
AFTERNOON SESSION
ENDURANCE
6 Miles

Thursday 9/10/15
MORNING SESSION
ENDURANCE
7 Miles
AFTERNOON SESSION
PAUSE SQUAT
40%x5
50%x4
60%x3
50%x5
60%x4
60%x5
DUMBBELL ROW
8×10

Friday 9/11/15
Rest Day

Saturday 9/12/15
MORNING SESSION
ENDURANCE
10 Miles

Sunday 9/13/15
MORNING SESSION
ENDURANCE
10 Miles

Training Recap 8/31-9/6 (35.5 Miles)

Posted in Endurance, Life, Strength, Training on September 6, 2015 by gregbashore

Monday 8/31/15
AFTERNOON SESSION
DEADLIFT
40%x5
50%x4
60%x3
50%X5
60%X4
70%X3
60%X5
70%X4
80%X3

Tuesday 9/1/15
MORNING SESSION
ENDURANCE
7 Mile Run (4:1)
AFTERNOON SESSION
ENDURANCE
3 Rounds
(220 Yard run, 110 Yard walk, 110 Yard jog)x4
3-5 Minutes Rest Between Rounds)

Wednesday 9/2/15
Rest Day

Thursday 9/3/15
MORNING SESSION
ENDURANCE
7 Mile Run
AFTERNOON SESSION
WORK CAPACITY
30 Minutes of
1st 57 seconds
3 Pullups
6 Pushups
2nd 57 seconds
10 Squats
3 Pullups
3rd 57 seconds
6 Pushups
10 Squats

Friday 9/4/15
Rest Day

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

Sunday 9/6/15
MORNING SESSION
ENDURANCE
10 Mile Run
EVENING SESSION
DEADLIFT
40%x5
50%x4
60%x3
50%X5
60%X4
70%X3
60%X5
70%X4
80%X3