The New Year is looming, but rather than come up with short term resolutions (after all, I'm practically perfect) I've decided to set myself some fitness targets I'd like to reach by this time next year. I might add to these in the near future but for now, in no particular order:
Learn how to use a skipping rope!
This is such a basic conditioning staple and it's about time I mastered it. If Madi can do it... Result: Success!
Deadlift 350lb, 1RM
I wanted to deadlift 300lb by the end of 2011, and I managed it with a week to spare. An extra 50lb might seem ambitious, but my progress over the past few months - along with improved technique and form - make me think this is achievable. Result: PR at the end of 2012 = 325lb.
Press or jerk 130lb overhead and hold it for 2 seconds, for 3 reps
I've been struggling with technique and consistency in getting a bar overhead and keeping it there with 115lb for only a single rep. This needs some serious improvement, and a 1RM seems an inadequate long term goal, so I want to go for 3 reps. Result: PR = 125lb overhead with 2 second hold.
Back squat 250lb, 1RM
In early December 2011 I did 2 back squats a2g at 195lb; I'd like to get to 1 rep at 250lb. That's a big step, but my leg strength has improved greatly over the past 12 months, so I think I can do this. My form has improved, too, which should be a positive factor. Result: PR = 225lb to parallel.
Front squat 200lb, 1RM
This is going to be tougher than my back squat goal because I find front squats significantly tougher. However, this is only a 35lb improvement over a 12-month period, so who knows... Result: 170lb for 2 reps, with correct grip.
A couple of CrossFit ones:
Grace
30 clean and jerks for time with 110lb, with perfect form. My 105lb Grace was bloody awful, so I don't think this is as easy as it looks. Result: Still only 105lb, but with excellent form.
Cindy
At the time of writing, my Cindy is 15 rounds plus 5 pull-ups and 2 push-ups. I'd like to get up to 18 full rounds. Result: PR = 16 rounds + 3 pull-ups.
And finally:
5k
Last year I ran in the New Hamburg Classic for the first time, plus my fourth Breast Cancer Run for the Cure. The New Hamburg run was the quicker of the 2, finishing in 25:51. I'm going to try to fit in more 5k runs during 2012 and aim to complete one of the official, measured courses in sub-25. That's a big drop from 25:51, but that time was relying on will power alone and no running practice. Result: Still just under 26 minutes.
No comments:
Post a Comment