Our box being infested with so many fine Navy folk, I’ve picked up a few things. When sailing a boat, a sailor needs to know where he is in relation to this destination. He has to know which way the wind is blowing, and know that it occasionally will change. Also, he has to periodically look for obstacles that lay in his path, like other boats, landmasses, the Loch Ness Monster, etc.
With this information, he uses a technique called tacking to navigate as quickly as possible to the destination, constantly adjusting and avoiding obstacles. He knows it will not always be a linear line, but more a zig zag pattern. In this technique, you keep sight of the final goal, but more carefully plan out each individual leg of the overall trip.
Your training is going to be a lot like that. Following a linear progression, you cannot just add 10# every week to your squat and go forever, you are going to eventually need to reset and rebuild. Say you get a cold or sprain your ankle, you’re also going to need to recalibrate each time.
Have solid long term goals (a bar muscle up), but focus on the first step (a pull up…or maybe even a solid push up). Once you get there, go to step 2, then to step 3, and so on. THIS is success, and it doesn’t happen overnight.
12 Deadlifts (155/225)
10 Box Jump Overs (20/24)
2 Minutes rest then
12 KBS (53/70)
10 Alt KB Step Ups