New Goals

Complete all level 3 skills from eatmoveimprove.com

Metabolic Conditioning

Run:

- 100m: 13 seconds

- 400m: 60 seconds

- 5000m: 18:00

Row:

- 500m: 90 seconds

- 2000m: 7:45

Bodyweight Skills and Gymnastics

Pushing:

- Push ups: 5 tuck planche push ups on paralletes

- Dips: 30 on rings

- Planche: 10 second advanced tuck

Pulling:

- Pull ups: 40 kipping, 20 dead hang

- 1 Arm Chin Up: 10 second negative each arm

- Back Lever: 12 second 1/2 lay

- Front Lever: 8 second half lay

Handstands:

- Hold: 45 seconds, free standing

- Push up: 2 with wall on paralletes, 15 with wall on floor

- Press: 2 straddle press to handstand, straight leg/straight arm

Seats:

- L sit: 60 seconds on ground, 10' walk

Legs:

- Broad Jump: 9'

- Standing Vertical: 24"

- Standing Box Jump: 40"

- Pistols: 5 each leg + 25% body weight (45#)

- Natural Leg Curl: 1, 10 second negative

Combine Push/Pull:

- Muscle up: 10 string, dead hang, on a bar.

Weight Training

Strength:

- Weighted Dip: 1.7x BW (120#)

- Weighted Pull Up: 1.7x BW (120#)

- Bench Press: 1.5x BW (265#)

- Press: .95x BW (165#)

- Deadlift: 2.4x BW (420)

- Back Squat: 2.15x BW (375)

- Overhead Squat: 1.3x BW (225)

Power:

- Clean and Jerk: 1.6x BW (280)

- Snatch: 1.3x BW (225)

*weights based on a bodyweight of 175#