“If you aim at nothing, don’t worry… we’ll hit it.”
A clear and defined goal seems like an obvious first step. However, it is often missed.
It’s not that we don’t have any general goals or directions in mind. What we tend to lack is the
unmistakable specificity. We lack the concrete intentions that are impossible to mix up when
we’re under way.
If we have to pause to think about what our goals are, we havn’t yet defined them to the extent
we seek. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.
For no other reason than to see us through the inevitable storm.
When we cross adversity, mixed emotions sway will try to sway our judgement. This is where
compromises push their way into our thoughts. We convince ourselves of a new goal, purely due
to changing circumstances. A clear and defined goal however, will see us through the most
challenging of conditions.
Let it be specific, measurable, and actionable.
“I need to get better with money”, turns into “I will have $40 each payment transferred to my
“I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the
gym on Mon/Tue/Wed, Fri/Sat”.
“I want to have better presentation skills”, turns into “I will take the improv class in my city every
Monday for the next six weeks”.
Be intentional. Specificity is everything.
Hang Power Clean + Power Clean
- Build to a Heavy Complex
- For Time:
15 Power Cleans (155/105)
600 Meter Run
10 Power Cleans (155/105) 400 Meter Run
5 Power Cleans (155/105) 200 Meter Run
- Yesterday’s Back Squats or Body Armour
Preferably completed on the Assault bike, with any bike being a close second:
:45s – Work*
:45s – Rest
*In the working phase, the first :15s is a light pace. The second :15s is moderate. The third, is our fastest. Referred to as “flying sprints”, this is an acceleration over time, broken up by thirds.
Not for score or tracked data, but for quality effort. On the final :15 fast paces, aim to move closer and closer to a full sprint, which is something we do not commonly train.