04/28/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 1
Day 4
Forced rest day due to work obligations.
G2B's Goal Based Training
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Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
[04/29/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 1
Day 5
Mobility
ROMWOD
StrengthA2
SQ:
5@210 (65%)
5@245 (75%)
10@275 (85%) PR set
WPU: 3x5@70 (70%)
PP: 3x5@115 (70%)
RI 3 mins
Finisher
Fat Gripz Fatmer's Walks
Tire Flips 5
x4
Notes
-Not pushing as hard on the squats today since I already pushed them hard once this week. Self regulation: one thing I really love about 5/3/1.
-I really liked this finisher
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 1
Day 5
Mobility
ROMWOD
StrengthA2
SQ:
5@210 (65%)
5@245 (75%)
10@275 (85%) PR set
WPU: 3x5@70 (70%)
PP: 3x5@115 (70%)
RI 3 mins
Finisher
Fat Gripz Fatmer's Walks
Tire Flips 5
x4
Notes
-Not pushing as hard on the squats today since I already pushed them hard once this week. Self regulation: one thing I really love about 5/3/1.
-I really liked this finisher
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Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
04/30/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 1
Day 6
Mobility
ROMWOD
StrengthB2
DL: 3x5@355 (80%)
BP:
5@150 (65%)
5@175 (75%)
9@200 (85%) PR set
5@210 (90%) Joker set
3@225 (95%) Joker set
15@150 (65%) First Set Last set
RI 3 mins
Notes
-Did bonus sets (PR, joker, FSL) on my first BP of the week, but I didn't get sore or nearly as worn out as I did from my SQ. So here on my second BP of the week I did all of my bonus sets.
At first I was disappointed, thinking I didn't do as well as B1. As I'm writing this log I'm finding out I actually did a fair amount better!
-No finisher or anything extra today. Did a lot of work on the garden today which made my shoulder not feel so great. Plus I made the mistake of eating a large meal right before deads with a belt. Always messes up my stomach.
-Garden is coming along! Getting those veggies to help fuel this year's health and fitness goals!
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 1
Day 6
Mobility
ROMWOD
StrengthB2
DL: 3x5@355 (80%)
BP:
5@150 (65%)
5@175 (75%)
9@200 (85%) PR set
5@210 (90%) Joker set
3@225 (95%) Joker set
15@150 (65%) First Set Last set
RI 3 mins
Notes
-Did bonus sets (PR, joker, FSL) on my first BP of the week, but I didn't get sore or nearly as worn out as I did from my SQ. So here on my second BP of the week I did all of my bonus sets.
At first I was disappointed, thinking I didn't do as well as B1. As I'm writing this log I'm finding out I actually did a fair amount better!
-No finisher or anything extra today. Did a lot of work on the garden today which made my shoulder not feel so great. Plus I made the mistake of eating a large meal right before deads with a belt. Always messes up my stomach.
-Garden is coming along! Getting those veggies to help fuel this year's health and fitness goals!
-
Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
05/01/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 1
Day 7
Mobility
ROMWOD x2
Conditioning Baseline
Tempo Run
90%+ HR for 20 mins
2.22 mi
9.02 min/mi
Notes
-Doing a bunch of baselines this week to make sure I'm keeping up to par on my conditioning. This tempo run wasn't my best, but it was a good deal better than my worst. Can't ask for more considering all the squat work I'm doing.
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 1
Day 7
Mobility
ROMWOD x2
Conditioning Baseline
Tempo Run
90%+ HR for 20 mins
2.22 mi
9.02 min/mi
Notes
-Doing a bunch of baselines this week to make sure I'm keeping up to par on my conditioning. This tempo run wasn't my best, but it was a good deal better than my worst. Can't ask for more considering all the squat work I'm doing.
Last edited by Green2Blue on Tue May 02, 2017 9:47 pm, edited 1 time in total.
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Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
05/02/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 1
Day 8
Mobility
ROMWOD
Conditioning Baseline
E: LSS
6.00 mi
1:13 hr
12:13 min/mi
Notes
-Havent done this for about a month, but my pace was within a couple minutes of my last few sessions.
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 1
Day 8
Mobility
ROMWOD
Conditioning Baseline
E: LSS
6.00 mi
1:13 hr
12:13 min/mi
Notes
-Havent done this for about a month, but my pace was within a couple minutes of my last few sessions.
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Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
05/03/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 2
Day 1
Mobility
ROMWOD
StrengthA1
SQ:
3@225 (70%)
3@260 (80%)
10@290 (90%) PR set
3@325 (95%) Joker set
3@340 (100%) Joker set
10@225 (70%) First Set Last set
WPU: 3x3@90(90%)
PP: 3x3@150 (90%)
RI 3-5 mins
Notes
-Finished my garden. 8 hours straight of shovel work. It was rough. Was going to only do the minimum work on my squats, but once I got under the bar I knew it was on.
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 2
Day 1
Mobility
ROMWOD
StrengthA1
SQ:
3@225 (70%)
3@260 (80%)
10@290 (90%) PR set
3@325 (95%) Joker set
3@340 (100%) Joker set
10@225 (70%) First Set Last set
WPU: 3x3@90(90%)
PP: 3x3@150 (90%)
RI 3-5 mins
Notes
-Finished my garden. 8 hours straight of shovel work. It was rough. Was going to only do the minimum work on my squats, but once I got under the bar I knew it was on.
-
Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
05/04/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 2
Day 2
Mobility
ROMWOD
StrengthB1
PC: 3x3@170
BP:
3@165 (70%)
3@200(85%)**
6@225 (95%)** PR set
3@235 (100%)** Joker set
1@245 (105%)** Joker set
10@165 (70%) First Set Last set
RI 3
Finisher
Bucket Carry Medley
80 lbs ~100 ft
50 lbs ~100 ft
x2
80 lbs ~50 ft
50 lbs ~50 ft
x2
Notes
**Oops! These are next week's percentages. Oh well.
-I really liked this way of doing the bucket carries. On my 2nd set of 100 ft I had to set down the 80lber. I think I'll just do 50 ft from now on and do more reps.
-Worked out in my new trail running shoes today, to help break them in. Would never had squat or deadlift in these things though. Hitting the trail tomorrow.
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 2
Day 2
Mobility
ROMWOD
StrengthB1
PC: 3x3@170
BP:
3@165 (70%)
3@200(85%)**
6@225 (95%)** PR set
3@235 (100%)** Joker set
1@245 (105%)** Joker set
10@165 (70%) First Set Last set
RI 3
Finisher
Bucket Carry Medley
80 lbs ~100 ft
50 lbs ~100 ft
x2
80 lbs ~50 ft
50 lbs ~50 ft
x2
Notes
**Oops! These are next week's percentages. Oh well.
-I really liked this way of doing the bucket carries. On my 2nd set of 100 ft I had to set down the 80lber. I think I'll just do 50 ft from now on and do more reps.
-Worked out in my new trail running shoes today, to help break them in. Would never had squat or deadlift in these things though. Hitting the trail tomorrow.
-
Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
05/05/17
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 2
Day 3
Conditioning
Challenge day. Went for a little stroll with a 65 lb sandbag.
Zulu I/A Black 5/3/1 Hybrid
Episode 1
Mini-Block 2
Week 2
Day 3
Conditioning
Challenge day. Went for a little stroll with a 65 lb sandbag.
Re: G2B's Goal Based Training
How do you like the speedcross shoes?
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Green2Blue
- Posts: 651
- Joined: Sun Aug 28, 2016 9:17 pm
Re: G2B's Goal Based Training
Loved em. Felt great. Stuck to the trail like glue, even with the load. My only issue was I got a couple blisters on the top of a couple toes when I was going downhill. But I blame that more on the combination of the steep grade and the load than I do the shoes.Tym87 wrote:How do you like the speedcross shoes?
Tomorrow, depending on how the blisters feel, I'm going on an actual trail run. I'll happily share how they hold up.