Intermediate Goals by Dec 1, 2009

Weight: 190#

1 Rep Max

  • Bench: #245
  • Front Squat: #205
  • Deadlift: #300
  • Squat Clean + Push Press: #135

Bench (20 rep max): #175

Curtis Ps (8 RM): #135
Sandbag Getup: 10 minute sets: #80
Strict Pullups: 20
Strict Clapping Pullups: 3
Strict Pushups: 100
Strict Muscle ups: 5
Hand Stand Pushups: Just be able to hold the hand stand

Turkish Getups (1 RM): #55 with the standard olympic bar

Leg Blasters: 3x full sets straight no rest

Climb/Skin: 7000 ft. in 7 hours with 30# on your back. A good benchmark for this would be Avalanche Gulch on Mt. Shasta starting from the Bunny Flat trailhead.

Run:

  • 5k: sub 20:00
  • 7 mile: sub 53:00
  • 1 mile: 5:30
  • 400m: 67 sec
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