Archive for the Endurance Category

Training Recap 4/18-4/24 (34 Miles)

Posted in Endurance, Strength, Training on April 23, 2016 by gregbashore

Monday 4/18/16
MORNING SESSION
ENDURANCE
8 Mile Run

Tuesday 4/19/16
Rest Day

Wednesday 4/20/16
MORNING SESSION
ENDURANCE
8 Mile Run
AFTERNOON SESSION
STRENGTH TRAINING
Pushup Ladder
1-1-2-2-3-3-4-4-5-5-6-6-7-7-8-8-9-9-10-10
*1 Pullup on odd rounds/ 3 Pulllups on even rounds
Deadlift
40% x1x2x3
55% x1x2x3 (x2)
70% x1x2x3
80% x1x2x3

Thursday 4/21/16
Rest Day

Friday 4/22/16
MORNING SESSION
ENDURANCE
8 Mile Run

Saturday 4/23/16
MORNING SESSION
ENDURANCE
10 Mile Run

Sunday 4/24/16

Training Recap 3/7-3/13 (36 Miles)

Posted in Endurance, Life, Strength, Training on March 10, 2016 by gregbashore

Monday 3/7/16
Rest Day

Tuesday 3/8/16
MORNING SESSION
ENDURANCE
7 Mile Run
AFTERNOON SESSION
PUSHUP LADDER
1-1-2-2-3-3-4-4-5-5-6-6-7-7-8-8-9-9-10-10
*1 trapbar deadlift each set

Wednesday 3/9/16
Rest Day

Thursday 3/10/16
MORNING SESSION
EDNURANCE
4:00 Run/ 1:00 Walk
7 Miles
AFTERNOON SESSION
SQUAT
3-5-5
Chinups
8-8-8

Friday 3/11/16
MORNING SESSION
ENDURANCE
7 Mile Run

Saturday 3/12/16
MORNING SESSION
ENDURANCE
4 Mile Run
Pushup Ladder
1-1-2-2-3-3-4-4-5-5-6-6-7-7-8-8-9-9-10-10
*1 box jump each set

Sunday 3/13/16
MORNING SESSION
ENDURANCE
11 Mile Run
AFTERNOON SESSION
DEADLIFT
(5-5-5-3-2) x2

 

Training Recap 2/29-3/6 (41 Miles)

Posted in Endurance, Life, Strength, Training on March 1, 2016 by gregbashore

Monday 2/29/16
MORNING SESSION
ENDUARNCE
4:00 on/1:00 off
7 Miles
AFTERNOON SESSION
PUSHUPS LADDER
1-1-2-2-3-3-4-4-5-5-6-6-7-7-8-8-9-9-10-10

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

Wednesday 3/2/16
Rest Day

Thursday 3/3/16
MORNING SESSION
ENDURANCE
3:00 on/1:00 off
7 Miles
AFTERNOON SESSION
EVERY MINUTE ON THE MINUTE FOR 30 MINTUES
Odd minutes
3 Box jumps
1 trapbar deadlift
Even Minute
Sub Max pullups
1 trapbar deadlift

Friday 3/4/16
PUSHUP LADDER
1-1-2-2-3-3-4-4-5-5-6-6-7-7-8-8-9-9-10-10

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

Sunday 3/6/16
MORNING SESSION
ENDURANCE
10 Mile Run
AFTERNOON SESSION
SQUAT
40% x1x2x3x4x5
50% x1x2x3x4
60% x1x2x3
65% x1x2
70% x1

 

 

Training Recap 2/22-2/28 (39 Miles)

Posted in Endurance, Life, Strength, Training on February 25, 2016 by gregbashore

Monday 2/22/16
MORNING SESSION
ENDURANCE
7 Mile Run
EVENING SESSION
PUSHUPS LADDER
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-11

Tuesday 2/23/16
Rest Day

Wednesday 2/24/16
MORNING SESSION
EDNURANCE
2:00 Run/1:00 Walk
7 Miles
AFTERNOON SESSION
SQUAT
40% x5x5
50% x4x5
60% x3x3
65%x5
PULLUPS
30 total reps

Thursday 2/25/16
MORNING SESSION
ENDURANCE
7 Mile Run
EVENING SESSION
ENDURANCE
4 Mile Run

Friday 2/26/16
Rest Day

Saturday 2/27/16
MORNING SESSION
ENDURANCE
14 Mile Run
Pushup Ladder
1-1-2-2-3-3-4-4-5-5-6-6-7-7-8-8-9-9-10-10

Sunday 2/28/2016
AFTEROON SESSION
DEADLIFT
40% x1x2x3x4x5
50% x4
60% x3x3x3
50% x10

 

Training Recap 2/15-2/21 (36 Miles)

Posted in Endurance, Life, Strength, Training on February 17, 2016 by gregbashore

Monday 2/15/16
MORNING SESSION
ENDURANCE
7 Miles
EVENING SESSION
PUSHUP LADDER
1-2-3-4-5-6-7-8-9-10-1-2-3-4-5-6-7-8-9-10

Tuesday 2/16/16
Rest Day

Wednesday
MORNING SESSION
ENDURANCE
4:00 Run/1:00 Walk
7 Miles
AFTERNOON SESSION
DEADLIFT
40%x5
50% x4x4
55% x3
60% x3
45% x10
Box Jumps
3-3-3-3-3-10

Thursday 2/18/16
Res Day

Friday 2/19/16
MORNING SESSION
ENDURANCE
7 Mile Run
AFTERNOON SESSION
ENDURANCE
4 Mile Run

Saturday 2/20/16
MORNING SESSION
ENDURANCE
11 Mile Run

Sunday 2/21/16
MORNING SESSION
SQUAT
50% x5
58% x4
68% x3
75% x2
88% x1
90% x1
93% x1
75% x5x5
Walking Lunges
30 yards x3

Training Recap 2/7-2/14 (36 Miles)

Posted in Endurance, Life, Strength, Training on February 10, 2016 by gregbashore

Sunday 2/7/16
AFTERNOON SESSION
DEADLIFT
40% x5
50% x4x4
55% x3
60% x3
40% x10

Monday 2/8/16
Rest Day

Tuesday 2/9/16
MORNING SESSION
ENDURANCE
7.25 Miles Run
AFTERNOON SESSION
PUSHUP LADDER
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1-10

Wednesday 2/10/16
MORNING SESSION
ENDURANCE
3on 1off for
7.75 Miles
AFTERNOON SESSION
SQUAT
40% x5x5
50% x5x5
60% x5x5
65% x10
Pullups
10 x maxish

Thursday 2/11/16
Rest Day

Friday 2/12/16
MORNING SESSION
ENDURANCE
7 Miles
AFTERNOON SESSION
PUSHUP LADDER
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1-10

Saturday 2/13/16
MORNING SESSION
ENDURANCE
4 Miles
PUSHUP LADDER
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1-10

Sunday 2/14/2016
MORNING SESSION
ENDURANCE
10 Mile Run
AFTERNOON SESSION
SQUATS
40% x5x5
50% x5x5
60% x5x5
65% x10
PULLUPS
bunch of reps.

Training Recap 1/31-2/7 (35 Miles)

Posted in Endurance, Life, Strength, Training on February 2, 2016 by gregbashore

Sunday 1/31/16
AFTERNOON SESSION
SQUAT
40% x5
50% x5x5
60% x5x5
65% x10

Monday 2/1/16
Rest Day

Tuesday 2/2/16
MORNING SESSION
ENDURANCE
7.25 Mile Run
EVENING SESSION
PUSHUP LADDER
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1-10

Wednesday 2/3/16
Rest Day

Thursday 2/4/16
MORNING SESSION
EDNURANCE
4on 1 off for
7.75 Miles
AFTERNOON SESSION
SQUAT supersetted with Chinups
50% x5
58% x4
68% x3
75% x2
78% x1
83% x1
88% x1
65% x5x5

Friday 2/5/16
MORNING SESSION
ENDURANCE
7 Mile Run
AFTERNOON
PUSHUP LADDER
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1-10

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

Sunday 2/7/16
MORNING SESSION
ENDURANCE
9 Miles