Week 7
Goal of the week- Positive internal dialogue
Be mindful of negative self talk and stop it in it’s tracks. Replace these thoughts with positive ones every time they arise.
What you say to yourself matters. We always tell our kids they can do anything they believe they can, and it’s something we need to remind ourselves, as well!
Working on your thought patterns can be quite difficult, but it is an extremely valuable skill to master. Start by paying attention to your thoughts, and recognize when you start a negative thought pattern. Then, override those negative thoughts with positive ones. This isn’t as easy as it sounds, and it definitely takes some practice! Try this: next time you walk in the gym, see the workout on the board and start thinking, “You want me to do WHAT?!”, switch gears and say something to yourself like, “I’m feeling good and strong… I’ve got this”. I know this sounds corny and even obvious, but I see you all doubting yourselves all the time! On the other hand, I hear you encourage each other constantly during those workouts. Treat yourself with as much respect as you treat your friends, and give yourself the same amount of encouragement and confidence! This applies to anything and everything, though; not just our workouts.
Remember the dirt dives we talked about when we first started the SEAL training programming? Dirt diving is positive visualization; it’s succeeding in your mind first, so you can then go on to succeed in real life. This is an extension of positive self talk. If you can tell yourself that you can do it, and then see yourself do it, you WILL do it!
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Monday
Baseline
Box breathing/ rolling trouble spots
ROM drills
400m Run
3 Rounds
10 Air Squats
10 Goblet Squats
10 Lunges
Strength
10 Rounds
3 Double KB Front Squats
Work Capacity
2 RFT
50 Pull-ups
75 Situps
50 OH Squats
75 DU
Durability
3 Rounds
50 4-count Flutter Kicks
50 Leg Levers
Yoga or active stretch.
Record workout results in training journal.
Continue with all weekly goals so far, and remember to create a daily goal to focus on each morning, and record it in your journal.