If you’ve been training at Adapt for a while now and are finding that you’re just going through the motions(day to day training, doing what we tell you to because we tell you to) without any real end state in mind (eg. To have a double-bodyweight deadlift, 5 deadhang pull-ups, etc.) then this is for you. Perhaps you’ve just started with us and don’t even know where to start or what you should be aiming for then this session is for you.
We’re aware that it’s not everyone’s goal to lose 10 kgs and tone their triceps. Perhaps you’re setting your sights on next year’s Regionals or perhaps you’re looking to increase your existing physical capacity to make getting the groceries back to the car easier. Whatever your ‘goal’ may be, when it comes to goal setting there’s a number of different tools and techniques you can use and we’d like to share a couple, perhaps even tell you about some of our own, just to get you thinking about setting up some goals for yourself.
Because we’re all so different we thought we’d run more of an informal Q&A session (as opposed to a generic ‘goal setting’ workshop) with all the coaches and try and answer any questions you might have in regards to goal setting, benchmarking (starting points) and your ongoing development at Adapt. We also know people have a lot of other questions too: eg. programming, the future of Adapt, nutrition, etc. and we thought that we could use this opportunity to answer some of those too – you know: kill 2 many birds with the one stone shotgun.
Your going to be our guinea pigs…
In the future we’d love to be able to offer a more formalized workshop so as far as Saturday goes I’m totally expecting to ‘not’ be able to answer a number of questions. While that may make things interesting on the day it’s going to leave us with a list of questions/issues to discuss, research so we can offer answers and/or suggestions to future workshops/chats/etc. It’s kind of a starting point for us to develop a legit goal setting workshop/seminar and you guys are going to be our guinea pigs.
If you’re keen to come along and ask some questions please jump on to MBO and book yourself in (under seminars – it’s free if you’re a member) – If you have any questions before then, please don’t hesitiate to hit us up via contact, the twitter or when you’re in the gym next.
-
Ben
Thursday 5.7.12
A: 3×5 deadlift
B: Thruster technique
C: 3 rounds (untimed):
- 2x handstand holds – aim for 20 secs or more
- 50 double-unders – aim for unbroken if you can’
- 3x turkish get-ups (each side) – with a challenging weight
– don’t rush through the conditioning. Focus on good technique.
Post loads and training notes to comments.
A: 5×60, 5×60, 5×80, 5×100, 5×100
B: empty bar. taking it easy on shoulders
C: need to learn D/U’s real bad
A: 55kg
B: 20kg
C: Need to get more confident on Handstands, Definitely need to practice DU and keep my arm locked out on the turkish get-ups.
A: 5 x 150kg, 5 x 180kg, 5 x 180kg
B: worked up to 50kg
C: Hmmmm
A: 3 x 85kgs
B: 30kgs – hip still no good so only did sets of five
C: First handstand hold was nearly 2 mins, had to stand still for a while after to settle head spin. 16kg TGUs
A: 130kg, 135kg, 135kg
B: 40kg
C: 14kg TGU. Arms toast on 3rd set of DUs
A: 120kg solid fun love deads getting better at hanging on
B: 40kg need to work on coordination and timing from top of the thruster to the bottom
C: need to relax when doing DU my shoulders text jacked so quickly and then it all goes pair shaped this was also the limiter for Turkish get ups.
Things I learnt today:
It’s ok to rest
Get my feet under me flat, when doing burpees
A: 60kgs. First time with Dead Lifts.
B: 30kgs.
C: hahahaha… needs practice.
A: 5 x 65kg, dropped to 3 x 65kg in last two sets — form was suffering
B: 2 x 8 x 25kg, Saturday’s going to be interesting… (Fran?!)
C: d/unders almost unbroken but not quite… TGU @8kg, nice to be untimed and focussing on tech.
A: 3 x 5 at 75kg
B: 25kg – struggle town….. I am very un-cororidnated with this one.
C: good fun – would been there for a while if we had to complete it. Was great practice for double unders and TGU.
Bit weak tonight after a hard day at work.
A: 100kg with OK form. I can do 5 x 110. Think I have solved some stance issues and can advance on deadlifts now. Hard part ATM is holding on.
B: 40kg no problem but I tired out fast. Sat will be a struggle
C: Need better technique and strength on left arm for TGU (16kg). Right arm is easy but left shoulder feels weak at this weight.