Post written by Jim:
Last week Philly reminded us of the importance of setting goals. Once you have set your goal, you need to determine the best way to attack it. Start by identifying the top three things you need to improve. Each day that you work on your goal, you will use these to prioritize your efforts.
If you spend 10 minutes, only work on your top priority. With another 5-10 minutes, you also work on your second priority. If you can spend at least 20 minutes you should be able to cover your top three.
My goal is to complete a 55 kg full snatch by June 30. My improvements in order of importance are overhead position mobility, speed under the bar, and footwork. Each day that I can, I will spend 10 minutes working on my overhead position (mobilizing thoracic spine and shoulders). If I have more time, I will also work on my speed under the bar (snatch balance, high box jumps). After working on the first two, I will spend any extra time I have on practicing my footwork (jumping and landing).
This top-three strategy focuses your effort on things that will help you improve quickly. It also reminds you that you need to invest time if you want to make progress, and investing a little extra time can make a big difference. Consistency is the key to sustained change.
With our grand opening scheduled for June 30, this is a great time to revisit your goals. I challenge each of you to set a goal and post it to comments or on the board at the gym. If you need guidance on where to focus your efforts, see me or one of the other trainers. Let’s see how much we can accomplish in a month!
Workout of the day:
Three rounds of:
75-pound Power Snatch
Box jump, 24″ box
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.