We have goals too!
Our very own Katie Andres, we couldn’t be K Squared without her! Katie follows our K2 Fitness Program on a daily basis.
We wanted to show you what it looks like to set Smart Goals. To learn about SMART goals and set them you can do so here.
You will see that in order to achieve your main goal we have laid out sevel mini goals and this is important to boost confidence and the feeling of accomplishment.
In this blog we will expose you to her plan of action!
Katie’s Goal 1 Strict Pull Ups In 6 Months
Currently Able To Do
- 4 x Kipping Pull Up
- 45 second x Static Hang
- Pull Up Negative x 5 @ 2 second tempo
- 8 Second Chin Above Bar Hold
Mini Milestone Goals
Month 1-2 Mini Goal
- 5 Kipping Pull Ups
- 60 seconds Static Hang
- Pull Up Negative x 5 @ 3 second tempo
- 12 second Chin Over Bar Hold
Month 3-4 Mini Goal
- 6 Kipping Pull Up
- 75 seconds Static Hang
- Pull Up Negative x 5 @ 4 second tempo
- 16 second Chin Over Bar Hold
Month 5-6 Mini Goal
- ½ Pull Up
- 90 Second Static Hang
- 20 Second Chin Above Bar Hold
Pull Up Plan Of Action | Weekly Work
Month 1-2
5 Days Per Week
- Two sets of: Max Duration x Static Hang
5 Days Per Week
- One set of: 15 x Scap Pull Up
Three Days Per Week
- Crossover Symmetry Series
Two Days Per Week
- One set of: Accumulate 30 seconds x Chin Up Hold + Negative Pull Up
During Strength Segment:
- Anytime the workout calls for one movement that is not upper body focused…
For example:
Back Squat Or Deadlift on your rest breaks perform:
Month 3-4
This month everything gets either progressively harder or the time under tension increases.
5 Days Per Week
- Two sets of: Max Duration x Static Hang
Goal 60- 75+ seconds
5 Days Per Week
- One set of: 10 x Scap Pull Up + Half Pull Up OR Scap Pull Up x 20
Three Days Per Week
- Crossover Symmetry Series
Two Days Per Week
- One set of: Accumulate 40 seconds x Chin Up Hold + Negative Pull Up
During Strength Segment:
- Anytime the workout calls for one movement that is not upper body focused…
For example:
Back Squat Or Deadlift on your rest breaks perform:
- 3 – 5 x Negative + Half Way
Month 5-6
This month everything gets either progressively harder or the time under tension increases.
5 Days Per Week
- Two sets of: Max Duration x Static Hang
Goal 75-90+ seconds
5 Days Per Week
- One set of: 15 x Banded Pull Up OR Scap Pull Up + Half Pull Up x 10
Three Days Per Week
- Crossover Symmetry Series
Two Days Per Week
- One set of: Accumulate 50 seconds x Chin Up Hold + Negative Pull Up
During Strength Segment:
- Anytime the workout calls for one movement that is not upper body focused…
For example:
Back Squat Or Deadlift on your rest breaks perform:
Since Katie regularly follows our K2 Everyday Fitness Program we are showing you ways she can add these drills and exercises into her current plan.
Conclusion
In order to achieve a goal you first want to have a defined goal. The more “SMART” your goal is the better. Then you can create a plan of attack like we have for her!
If your goal is to get back on track with fitness and want to try one of our programs you can do so for just $1 here!
Post in the comments below what goal you are trying to achieve!
