G2B's Goal Based Training

[Green2Blue]

3/28/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 1
Day 5


Mobility
ROMWOD

Warm-up

Strength
A2 (75%)
SQ: 5x5@235
WPU: 3x5@76
PP: 3x5@125
RI 3 mins

Accessories

Vanity Sets

Finisher

Notes
-Minimal work. Partially because I went a bit too hard last time. Partially because I just didn't have much time.

[Green2Blue]

3/29/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 1
Day 6


Mobility
ROMWOD
M|WOD

Warm-up
Jump Rope
Box Jumps

Strength
A2 (75%)
DL: 3x5@325
BP: 5x5@175
RI 3 mins

Accessories

Vanity Sets

Finisher
5 Burpees
5 Tire Flips
5 mins

Notes

[Green2Blue]

3/30/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 1
Day 7


Mobility

Warm-up
Walked the hill

Conditioning
Hill Sprints
x8
20:48

Notes
-I was kind of dreading this. I just haven't been enjoying my HIC's lately. It didn't end up being fun, but it wasn't as bad as I thought it was going to be.

[Green2Blue]

3/31/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 1
Day 8


Mobility
ROMWOD
M|WOD

Warm-up

Conditioning
GC2 + Bucket Carries

Notes
-I added a 50lb bucket carry at the end of each round. I also did the pull-ups with my softball grips. I probably could have doubled the bucket carry distance.
-I haven't been enjoying HIC's lately, as I mentioned in my last post. But I actually had a lot of fun doing this for some reason. Part of it might have been because I didn't bother timing myself this time, just went through it.

[Green2Blue]

4/1/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 2
Day 1


Mobility
ROMWOD
M|WOD

Warm-up
Box Jumps

Strength
A2 (80%)
SQ: 5x5@250
WPU: 3x5@80
PP: 3x5@130
RI 3 mins

Accessories
Squats: 10x50%
TTB: 10
x2

Vanity Sets

Finisher
Bumper Holds: to fatigue
Box Jumps: 5
5 mins

Notes
-Had fun! Getting pretty pumped about my Spartan season. Gunna start doing some trail runs, incline hikes, rucks, etc to prepare (while keeping my primary goals my priority).

[Green2Blue]

4/2/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 2
Day 2


Mobility
ROMWOD
M|WOD

Warm-up

Conditioning
Trail Climb

Notes
-Climbed up the first and steepest portion of a difficult local trail. Part of our Spartan training. Went pretty well. Flew up it compared to times past. I looked at the HRM data and it was almost identical to my hill sprints. No doubt they're why it went well.
-We also did some monkey bar practice at the part we took our daughter too afterwards. It was actually pretty good practice.
-It was kind of nice to do some less structured stuff for once.

[Green2Blue]

4/3/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 2
Day 2


Mobility
ROMWOD
M|WOD

Warm-up
Too much yard work.

Strength
B1 (80%)
PC: 3x5@150
BP: 3x5@185
RI 3 mins

Accessories
BP: 10/10/10@50%
Lever Rows: 10/10/10@40
x3
RI 1 min

Vanity Sets
Concentration Curls
Rippetoe Extensions
x3
RI 1 min

Finisher
Burpees (30) 3 mins

Notes
-Here's how I do my "lever rows". It's like a makeshift one handed landmine row. It's a good way to get in horizontal rowing with minimal equipment. Barbell rows get old.

[Green2Blue]

Seriously proud of everyone on here. I love it when I come in to update my log, and have to keep scrolling down to find mine buried in a pile of everyone else's updates.

[K.B.]

Seriously proud of everyone on here. I love it when I come in to update my log, and have to keep scrolling down to find mine buried in a pile of everyone else's updates.

Agreed! We have a very competent/dedicated group of people here.

[nickgoldma]

Seriously proud of everyone on here. I love it when I come in to update my log, and have to keep scrolling down to find mine buried in a pile of everyone else's updates.

This is very true! You can also really learn a lot from other people's logs and see what is working for them. Its cool to see.