G2B's Goal Based Training

[Green2Blue]

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


Mobility
ROMWOD
M|WOD

Conditioning
BOO II
x3
RI 3 mins
32:51

Then...

100 yd lunges
Pull-ups
100 yd lunges
Pull-ups
50 yd burpee broad jumps
50 yd bear crawls
TTB
100 yd sprint 10 yd 1 burpee
Pull-ups
50 yd reverse lunges
50 yd sprints
TTB

Then...

Dug a ditch for an hour

Notes
-First time doing BOO II. I definitely underestimated how hard running would be after only a few burpees. Did it because it was a track day and I hadn't done it yet. Was good for Spartan training too.
-Wife joined me afterward and we just did some unstructured stuff. It was actually a lot of fun.

[Green2Blue]

4/5/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 2
Day 5


Mobility
ROMWOD

Warm-up
Jump Rope 5 mins
Box Jumps

Strength
A2 (85%)
SQ: 5x5@270
WPU: 3x5@85
PP: 3x5@140
RI 3 mins

Accessories
Squats 10/10 (50%)
TTB 10/10
x2
RI 1 min

Vanity Sets

Finisher
Heavy Bucket Carries
x3

Notes

[Green2Blue]

04/06/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 2
Day 6


Mobility
ROMWOD

Warm-up
Jump Rope
Box Jumps

Strength
B2 (85%)
DL: 3x5@370
BP: 5x5@195
RI 3 mins

Accessories
Bench Press 10/10/10@50%
Lever Rows 10/10/10@40
RI 1 min

Vanity Sets

Finisher
DB Fat Gripz Farmer's Walk
x3

Notes
-I wasn't feeling it this morning but it turned into a great workout.
-WOW were those farmer's walks tougher than expected! I don't have the equipment yet for good full body farmer's walks, so I decided to do grip focused ones. Those Fat Gripz really made it a challenge. Some of the best forearm work I've done.

[Green2Blue]

04/06/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 2
Day 7


Rest.

[Green2Blue]

4/8/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 2
Day 8


Mobility
ROMWOD
M|WOD

Conditioning
GC 6
4/4/4
x3
RI 1 min

Then...

Power Complex
w/ 45lb dbs
x3
RI 1 min

Notes
-Was supposed to LSS today but the weather wasn't behaving, so I'll do it next week.

[Green2Blue]

4/9/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 3
Day 1


Mobility
ROMWOD
M|WOD

Warm-up
Box Jumps

Strength
A1 (90%)
SQ: 4x3@285 + 1x10@285*
WPU: 3x3@90
PP: 3x3@150
RI 3 mins

Accessories
SQ 10@160
TTB 10
x3
RI 1 min

Vanity Sets

Finisher
Box Jump 3
Softball Grip Pull-ups 5
"Log" Clean and Press 1
x 5

Notes
*So... I've been flipping through 5/3/1 a little lately. I feel like a lot of it can be utilized in conjunction with TB. Especially in my situation where my priority goal is increasing strength in two lifts, which are on separate days. I have some ideas on this for my next block.

But today I just gave the 5/3/1 practice of pushing the last set as hard as possible. To be honest I had at least 5 reps in the tank. 10 reps at 285 puts me at a calculated squat of 380, which is only 25 pounds short of my current lifetime squat goal of 405. And like I said, I had plenty of reps in the tank. I was pretty happy with this, to say the least. Especially if you know the journey I've been on with my squat this year.

I'm still only forcing progression 10 lbs for my next block though (currently TM is 315). Slow and steady wins the race.

-Kind of just played around with a makeshift "log" for my finisher. Man, I suck at pressing. I suck at all push movements to be honest. But it was fun to play around with this. Finisher was non-stop movement for 5 mins.

[Green2Blue]

04/10/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 3
Day 2


Mobility
ROMWOD
M|WOD

Warm-up
Agile Eight
Jump Rope 500
Box Jumps 10

Strength
B1 (90%)
PC: 3x3@165
BP: 4x3@205 + 1x9@205*
RI 3 mins

Accessories
Bench Press 10/10/10@115(50%)
Lever Rows 10/10/10@40
RI 1 min

Vanity Sets
Rippetoe Extensions
Concentration Curls
x3
RI 1 min

Finisher
Light Bucket Carries, double distance
x2

Notes
*Max effort bench put me at 275 max. My goal is 315, so I'm much farther from my goal here than on my squat. But, I'm not entirely unhappy because 275 is my all time max, and I just matched it. Last time I benched that much I was 25 lbs heavier and had nowhere near this level of conditioning.

-Going pretty hard lately, but I've got a deload week coming up.

[Green2Blue]

04/11/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 3
Day 3


Mobility

Conditioning
Meat Eater II
x8

Notes
-Was supposed to do 600m resets, but when I got to the track there was some kind of meet going on.
-Used my new T Bar. I couldn't make it to 10 sets without being completely smoked. I haven't done swings in forever.
-Knicked myself on one of the swings. The T Bar is super cheap compared to a bunch of kettlebells, but it bites!

[Green2Blue]

04/12/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 3
Day 4


Mobility
ROMWOD

Conditioning
Tempo Run
90%+ HR
20 mins
2.02 mi


Notes
-Terrible pace, but still a high HR. Obviously because I've been training pretty hard. That's fine, I feel good and I've got a deload coming up.

[Green2Blue]

04/13/17
Zulu I/A Black
Episode 1
Mini-Block 1
Week 3
Day 5


Mobility
ROMWOD

Warm-up
Jump Rope 500
Box Jumps 10

Strength
A2 (95%)
SQ: 4x2@300 + 1x10@300*
WPU: 3x2@95
PP: 3x2@155
RI 3 mins

Accessories

Vanity Sets

Finisher

Notes
*I set out just to do my standard sets, but once I hit my last SQ set the spirit and body were willing. I told myself if I did a PR set then I would only do my primary lifts.

So, calculated max of 400 lbs, and still had a few in the tank. This is a PR! I've box squatted more, but this is the first clean, full rom, unassisted time I've ever hit a calculated SQ max of 400 lbs. I had more reps in the tank, so I guess I should have cranked out one more for my lifetime SQ goal of 405 .

I'm in no rush though. I may need to readjust that goal soon though. I'm also still not pushing my forced progression more than 10 lbs per mini-block. I'm 45 lbs short of the EXRX "elite" numbers for my bw, so maybe that'll be my next goal. We'll see.

One thing I really need to make known is that I just got off the Old Warhorse Template a few weeks ago. So let me emphasize this. I just hit a lifetime squat PR, only a few weeks after completing the Old Warhorse Template. I've been lifting consistently for over a decade. Any PR is a big deal to me.