7d • Integrity Sprint
My Integrity Target for this Sprint
The area I am choosing for this sprint is my body, because I know when I train like I mean it everything else gets better.
The truth is the last couple of weeks I have let business take over and my own training has slipped. I am still strong and in decent shape, but I hold myself to a higher standard than that. When I train well I have more energy for work and I am calmer and more present at home. That is the point of this target.
Here is my contract for the next thirty days.
Core target
For the next thirty days I will complete four heavy lifting sessions and three conditioning or movement sessions every week, so my body supports my work and my family instead of draining them.
Strength sessions
On four days each week I will run a simple Upper Lower Upper Lower plan.
Each session can last up to seventy minutes including warm ups and it has to be done with intent, not just clocking in. All strength sessions must be finished before twelve midday so they set the tone for the day rather than stealing from work or family.
Conditioning and movement days
On the other three days I will do up to thirty minutes of focused work.
That means one piece of conditioning on Concept2 kit with two or three mobility movements.
Light pump work on these days is just a bonus, not the main job.
These sessions must be finished by eight in the evening.
What counts as a win
A week is only a win if all four strength sessions and all three conditioning or movement sessions are done in that seven day block. Missing a strength session or trying to make up days later in the month does not count. That is me breaking integrity.
Exceptions I am allowing
Strength sessions have no exceptions. I work in a gym. I can train before or after clients.
On conditioning days, if there is a genuine family event and the schedule is tight, I can swap the gym conditioning for a focused thirty minute walk and some movement at home.
Feeling tired, stressed or busy is not an exception. Those are the reasons for this target in the first place.
Pass or fail for the sprint
I pass this sprint if for all four weeks I hit four strength sessions and three conditioning or movement sessions as written above, with at most one conditioning day swapped for a home walk and movement because of a real family event.
Anything less than that is a fail. No stories. No negotiation.
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My Integrity Target for this Sprint
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