Goals

Goals

Last updated December 3, 2015

I am expanding this page, because I wanted to share some of the other aspects of my evolving workout program.

Short-Term Fitness Goals

These are the goals I am focuses on. My general idea is to put goals that I think I can reach between 1-3 months. The idea is to create stepping stones to future goals as well as balancing the goals between fitness domains. My idea is to work on each of these goals at least weekly.

Strength: Back Squat: 135 lbs. x 5 reps (Goal set November 1, 2015)
Strength: Pull-up: 10 reps in 1 set (Goal set November 1, 2015)
Strength: Overhead Press: 95 lbs. x 5 reps (Goal set November 13, 2015
Skill Goal: Turkish Get-up (TGU) with 35 pound kettlebell (Goal set November 1, 2015)
Short Endurance Goal: Rowing 2000m in 8:30 (Goal set November 1, 2015)
Long Endurance Goal: Rowing 5000m in 26 minutes (Goal Set December 3, 2015)

2-Week Maintenance Goals

I'm going to experiment with taking my completed goals and putting them on a 2-week cycle to maintain them.

Bench Press: 135 lbs. x 5 reps x 3 sets
Front Squat: 95 x 5

3-Week Maintenance Goals

These are exercises that I want to maintain on a general level. In some cases, there is a performance figure to try to maintain. In others, I just include the general skill on a regular basis to maintain it. The general idea here will be to practice these at least once every three weeks (this number isn't set in stone dogmatically - I will experiment with my results).

Swimming

Deadlift: 135 x 5

Kali: Single Stick work

Kali: Double Stick work

Boxing/Thai Boxing: Heavy Bag work

Plank: 30 seconds

Kettlebell Swing

Jump Rope

Recently Completed Goals

Strength: Bench Press: 135 x 5 (Goal set October 25, 2015; Goal completed November 13, 2015)
Long Endurance Goal: Complete Conley Loop - 3.2 miles (Goal set November 1, 2015; Goal completed December 3, 2015)