Training Recap 1/24-1/29 (31 Miles)

Posted in Endurance, Life, Strength, Training on January 29, 2016 by gregbashore

Sunday 1/24/16
AFTERNOON SESSION
SQUATS
40% x5x5
50% x5x5x5
60% x5x5
65% x10

Monday 1/25/16
Rest Day

Tuesday 1/26/16
MORNING SESSION
ENDURANCE
8 Mile Run
EVENING SESSION
PUSHUP LADDER
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1-15

Wednesday 1/27/16
Rest Day

Thursday 1/28/16
MORNING SESSION
ENDURANCE
8 miles of
6 :00 Run
1:00 Walk
2:00 Run
1:00 Walk

Friday 1/29/16
EVENING SESSION
PUSHUP LADDER
1-23-3-4-5-6-7-8-9-10-1-2-3-4-5-6-7-8-9-10
DEADLIFT
40% x3x3
50% x3x3x3
60% x3x3x3
65% x3x3

Saturday 1/30/16
MORING SESSION
ENDURANCE
9 Mile Run
PUSHUP LADDER
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1-15

Sunday 1/31/16
MORNING SESSION
ENDURANCE
6 Mile Run

Advertisements

Training Recap 1/17-1/24 (35 Miles)

Posted in Endurance, Life, Strength, Training on January 19, 2016 by gregbashore

Sunday 1/17/16
AFTERNOON SESSION
TRAPBAR DEADLIFT
40% x3x3
50% x3x3x3
60% x3x3
65% x3x3x3

Monday 1/18/16
MORNING SESSION
ENDUARNCE
6 Mile Run

Tuesday 1/19/16
EVENING SESSION
PUSHUP LADDER
1-2-3-4-5-6-7-8-9-10-1-2-3-4-5-6-7-8-9-10

Wednesday 1/20/16
MORNING SESSION
ENDURANCE
7 Mile Run
AFTERNOON SESSION
SQUAT
40% x5x5
50% x4x5x5
60% x4x5
65% x5x5x5
PULLUPS
12xmax

Thursday 1/21/16
MORNING SESSION
ENDURANCE
7 Mile Run
EVENING SESSION
Pushup Ladder
1-2-3-4-5-6-7-8-9-10-1-2-3-4-5-6-7-8-9-10

Friday 1/22/16
Rest Day

Saturday 1/23/16
MORNING SESSION
ENDURANCE
8 Mile Run
PUSHUP LADDER
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1-15

Sunday 1/24/16
MORNING SESSION
ENDURANCE
7 Miles of
3:00 Run
1:00 Walk
1:00 Run
1:00 Walk

Training Recap 1/10-1/17 (34 Miles)

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

Sunday 1/10/16
AFTERNOON SESSION
SQUAT
40% x5x5
50% x5x5
60% x3x5
65% x10
Pullups
9xMax

Monday 1/11/16
Rest Day

Tuesday 1/12/16
MORNING SESSION
ENDURANCE
8 Mile Run
EVENING SESSION
PUSHUP LADDER
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1-13

Wednesday 1/13/16
Rest Day

Thursday 1/14/16
MORNING SESSION
ENDURANCE
8 Mile Run
EVENING SESSION
SQUAT
405 x5x5
50% x5x5
60% x3x5
65% x10
Pullup Ladder
1-2-3-4-5-6-7-1-2-3-4-5-6

Friday 1/15/16
MORNING SESSION
PUSHUP LADDER
1-2-3-4-5-6-7-8-9-10-1-2-3-4-5-6-7-8-9-10

Saturday 1/16/16
MORNING SESSION
ENDURANCE
9 Mile Run

Sunday1/17/16
MORNING SESSION
ENDURANCE
9 Mile Run

 

Training Recap 1/3-1/10 (38 Miles)

Posted in Endurance, Life, Strength, Training on January 3, 2016 by gregbashore

Sunday 1/3/16
AFTERNOON SESSION
BACK DAY
Dumbbell Row
10×10
Supersetted With
Pullups
10×3

Monday 1/4/16
Rest Day

Tuesday 1/5/16
MORNING SESSION
ENDURANCE
7 Mile Run
AFTERNOON SESSION
SQUAT
40% x5x5
50% x5x5
60% x3x5
65% x10
Pullups
9xMax
Pushup Ladder
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1-max

Wedneday 1/6/16
Rest Day

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

Friday 1/8/16
MORNING SESION
ENURANCE
7 Mile Run
AFTERNOON SESSION
DEADLIFT
40% x3x3
50% x3x3x3
60% x3x3
65% x3x3x3

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

Sunday 1/10/16
MORNING SESSION
ENDURANCE
8 Mile Run

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