Archive for December, 2015

Training Recap 12/27-1/3 (37 Miles)

Posted in Endurance, Life, Strength, Training on December 27, 2015 by gregbashore

Sunday 12/27/15
AFTERNOON SESSION
SQUAT
40% x5x5
50% x5x5
60% x3x5
65% x10
Trapbar Upright Rows
8×10

Monday 12/28/15
Rest Day

Tuesday 12/29/15
MORNING SESSION
ENDURANCE
8 Mile Run
AFTERNOON SESSION
DEADLIFT
40% x3x3
50% x3x3
60% x3x3
65% x3x3x3x3
Pullup Ladder
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-Max

Wednesday 12/30/15
Rest Day

Thursday 12/31/15
MORNING SESSION
ENDURANCE
7 Mile Run
AFTERNOON SESSION
SQUAT
40% x5x5
50% x3x5
60% x3x5
65% x10
Pullups
9xMax

Friday 1/1/16
MORNING SESSION
ENDURANCE
7 Mile Run
Pushup Ladder
1-2-3-4-5-6-7-8-9-10-1-2-3-4-5-6-7-8-9-10

Saturday 1/2/16
MORNING SESSION
ENDURANCE
8 Mile Run
Pushup Ladder
1-2-3-4-5-6-7-8-9-10-11-1-2-3-4-5-6-7-8-9-10

Sunday 1/3/16
MORNING SESSION
ENDURANCE
7 Mile Run

Training Recap 12/20-12/27 (40 Miles)

Posted in Endurance, Life, Strength, Training on December 20, 2015 by gregbashore

Sunday 12/20/15
AFTERNOON SESSION
SQUAT
40% x5x5
50% x3x3
60% x3x3
65% x10
PULLUPS
9xmax

Monday 12/21/15
Rest Day

Tuesday 12/22/15
MORNING SESSION
ENDURANCE
7 Mile Run
AFTERNOON SESSION
DEADLIFT
40% x3x3
50% x3x3
60% x3x3x3
65% x3x3x3
Pushup Ladder
Perform each round every minute on the minute
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-Max

Wednesday 12/23/15
Rest Day

Thursday 12/24/15
MORNING SESSION
ENDURANCE
10 Mile Run
Pushup Ladder
Perform each round every minute on the minute
1-2-3-4-5-6-7-8-9-10-1-2-3-4-5-6-7-8-9-10
AFTERNOON SESSION
SQUAT
40% x5x5
50% x3x5
60% x3x5
65% x10
Pullups
9xMax

Friday 12/25/15
MORNING SESSION
ENDURANCE
9 Mile Run

Saturday 12/26/15
MORNING SESSION
ENDURANCE
8 Mile Run
Pushup Ladder
1-2-3-4-5-6-7-8-9-10-11-1-2-3-4-5-6-7-8-9

Sunday 12/27/15
MORNING SESSION
ENDURANCE
6 Mile Run

 

Training Recap 12/13-12/20 (28 Miles)

Posted in Uncategorized on December 13, 2015 by gregbashore

Sunday 12/13/15
AFTERNOON SESSION
CONDITIONING
As Many Rounds As Possible 20:00
1 Pullup
1 Box Jump
2 Pullups
2 Box Jumps
3 Pullups
3 Box JUmps

Monday 12/14/15
Rest Day

Tuesday 12/15/15
MORNING SESSION
ENDURANCE
7 Mile Run
AFTERNOON SESSION
SQUAT
40% x10
50% x7x7
60% x5x5
65% x10
NIGHT SESSION
PUSHUP LADDER
Perform each round every minute on the minute
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-max

Wednesday 12/16/15
Rest Day

Thursday 12/17/15
MORNING SESSION
ENDURANCE
7 Mile Run
EVNERING SESSION
PUSHUPS LADDER
Perform each round every minute on the minute
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-max

Friday 12/18/15
MORNING SESSION
ENDURANCE
7 Mile Run
AFTERNOON SESSION
DEADLIFT
40% x3x3
50% x3x3x3
60% x3x3
65% x3x3x3

Saturday 12/19/15
Rest Day

Sunday 12/20/15
MORNING SESSION
ENDURANCE
7 Mile Run

Training Recap 12/6-12/13 (40 Miles)

Posted in Endurance, Life, Strength, Training on December 10, 2015 by gregbashore

Sunday 12/6/15
AFTERNOON SESSION
SQUAT
40%x10
50%x8
60%x5
50%x10
60%x5
65%x10
*Pullups between each set

Monday 12/7/15
Rest Day

Tuesday 12/8/15
MORNING SESSION
ENDURANCE
7 Mile Run
AFTERNOON SESSION
DEADLIFT
40% x3x3
50% x3x3x3
60% x3x3
65% x3x3

Wednesday 12/9/15
MORNING SESSION
ENDURANCE
6 Mile Run

Thursday 12/10/15
MORNING SESSION
ENDURANCE
7 Mile Run

Friday 12/11/15
MORNING SESSION
ENDURANCE
6.5 Mile Run

Saturday 12/12/15
MORNING SESSION
ENDURANCE
6.5 Mile Run

Sunday 12/13/15
MORNING SESSION
ENDURANCE
7 Mile Run

Training Recap 11/29-12-6 (34 Miles)

Posted in Endurance, Life, Strength, Training on December 1, 2015 by gregbashore

Sunday 11/29/15
AFTERNOON SESSION
SQUAT
40%x10
50%x8
60%x5
50%x10
60%x5
65%x10

Monday 11/30/15
Rest Day

Tuesday 12/1/15
MORNING SESSION
ENDURANCE
7 Mile Run

Wednesday 12/2/15
AFTERNOON SESSION
TRAPBAR DEADLIFT
40%x10
50%x8
60%x5
50%x7
60%x5
65%x7

Thursday 12/3/15
MORNING SESSION
ENDURANCE
7 Mile Run
AFTERNOON SESSION
CONDITIONING
Every Minute for 30 Minutes
1st Minute
3 Pullups
6 Pushups
2nd Minute
9 Squats
3 Pullups
3rd Minute
6 Pushups
9 Squats

Friday 12/4/15
Rest Day

Saturday 12/5/15
MORNING SESSION
ENDURANCE
10 Mile Run

Sunday 12/6/15
MORNING SESSION
ENDURANCE
10 Mile Run