What is a goal?
A goal is a written statement with a deadline that inspires you to do the work. Your goal should be something that excites you and may even scare you a little bit. Your goal should be something that will personally motivate YOU and provide you with focus both inside and outside of the gym. Do not set a goal that just sounds good or that your family/boyfriend/girlfriend/etc.. wants for you, instead set a goal that you want to achieve for YOURSELF.
A lot of people encourage SMART goal-setting:
Specific: say exactly what you want to achieve
Measurable: include a unit of measure in your goal
Attainable: set a goal that is going to force you to reach but not something that is going to discourage you
Results-Oriented: focus on the end result (we can work on devising a plan to achieve that end result later this week)
Time-phased: give yourself a deadline
If these steps are helpful to you then that is great! We want to encourage everyone to write your goal out in complete detail. Instead of writing “to get a muscle up” as a goal, it is more powerful to say “I will get a muscle up by October 1st.” This goal will provide you with a timeline for achieving your goal as well as a timeline for working the skills necessary to achieving this goal!
A cool resource that will keep you focused and motivated could be using futureme. You can create an email that will be sent to your future self on a specified date. This email could remind you to stay on path to achieving your goal by your set deadline.
Press- Build to a 3RM in 12 minutes
then Max Reps Push Press at 3RM Press weight
Workout of the Day:
Alternate with a partner for 8 total rounds:
8 Box Jump Over
8 Hang Power Clean