Yesterday I talked about the type of goals we need to be setting in order to help make us successful. I may have put the cart before the horse. In order to write goals, often we need to examine what exactly it is that we want to achieve by setting goals. Goal setting is a process and one that is not always easy, as it requires us to look at the areas where we are coming up short. It all starts with the ability to dream, a thought or even a wish. A vision of where we would like to be. Once that has been determined we need to formulate a plan on how we are going to achieve that dream. This where the SMART goals come. Once we have those goals set, it is a matter of executing the plan and solving problems as they arrive. No one said it was going to be easy to do, but if you reach out and grab hold of that dream, it will be worth it.
Program 1: Bodyweight and Intervals (All about the 8's)
Week 1 of 3
Day 2: 8 Rounds for Time - 50 Double Unders 15 Burpees
Program 2: Weightlifting
Week 1 of 3
Day 2
A. Seated Overhead Dumbbell Press 4 x 4-6
B. Shoulder Side Laterals 4 x 6-8
C. High Pull 4 x 4-6
D1. Reverse Grip Bench Press 4 x 4-6
D2. Dip Unders 4 x Failure
E. Standing Calf Raise 1x30, 1x25, 1x20, 1x15
F. Hollow Rock 3 minutes Accumulated Time
Program 3 CFLA & Conquest
CFLA
A) front squat- 1 rep every 30 seconds for 10 minutes.
B) 6 rounds for time.
row 250m
10 WBS (20/14 to the 11ft red line)
Conquest
A. Deadlift 5 - 4- 3- -2 -1
B. 3 Rounds For Time
Row 500 m at the start of each round
21 - 15 - 9
Hang Clean Pull
Sideways Bar Facing Sprawl (Laterally jump over bar each sprawl)
Program 4
- On hiatus
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