Every :90 x 10 rounds:
2 Hang squat snatch
Then, every minute on the minute, alternating x 10 minutes:
20(15) Calories on rower
10 Hang power snatch @ 70% of today’s heaviest
Post loads to comments and BTWB
A little Monday morning 5 minute pep talk about the power of 5 minutes By Courtney
Here is a list of a few things I would like to have:
Visible hamstrings
More flexible shoulders
Less achy knees
Better sleep
A tan
A tan that comes from actually being at the beach 😉
I don’t think this is that crazy of a list. I mean, it’s not like I want 1 million dollars. I feel like everything on my list is reasonable and possible to attain. . . except maybe the hamstrings, I just don’t think it’s in the cards for me. I’m certain everyone has a list like mine, just a few things that don’t seem unrealistic. But how do these probable, attainable items get attained? Well we have to set some goals that create the path we will take to work towards these items, and then we have to take the path, we have to start working on accomplishing those goals. And something that I have learned is that in order to achieve a goal, for me personally, the steps I need to take to get there can’t be more than about 5 minutes at a time.
I love setting goals and I love crushing them. But if I over reach on my goal, if I make my goal too big and too far out in the future, it gets lost. So I make small goals that take about 5 minutes a day.
I wanted more flexible shoulders. So every night before I go to bed (or sometimes during the day if I randomly find the time) I play around with animal flow for 5 minutes. I saw Maddie do it, I looked it up, and the first time I tried it I could not hit some of the positions, my shoulders were just too tight. I’m now 3 weeks in and my shoulders are at a new level of flexibility they haven’t seen in years. Doing push-ups, dips, and bench all feel the best they have in a long time. The positions I could not hit before I flow through with ease now. And I still only do it for about 5 minutes.
The big thing I’ve discovered is that 5 minutes a day adds up. And, as busy as my life can be, I can always find 5 minutes.
I realize this may sound dumb and over simplified. I get that my goals are not to back squat 300# or maybe lose 100#. Those goals seem so much bigger than my flexibility, they probably need more commitment than 5 minutes. And to that I guess I would say yes and no. Yes they might need more than 5 minutes/ day for A LOT of days. . . but maybe not at first. Because if the thing that stops us from starting to work on a goal is the overwhelming feeling that to achieve it will take SO MUCH time and work, then we have to start smaller, just for the simple sake of getting started at all.
If you want to improve your back squat, what is something that you can do every day for 5 minutes to help you get there? Beyond gaining muscle, what are some other limiting factors when you squat? When the weight gets heavy is it always your chest that drops forward? Every night before you go to bed, accumulate 1 minute of a plank hold or a glute bridge hold. No weight, no equipment, just some gymnastics core strengthening while you watch the news.
Its just small baby steps moving in the right direction, which again, is more than no steps at all. My point is, goals do not have to be grand and robust to be worth it. Making small goals and crushing them adds up, just like those 5 minutes.
