21-15-9 reps of:
Clean 135 pounds (60 kg )
Ring dips
no rings so 3:1 ratio of bar dips
63 -45 -27
31 mins 24 sec
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Long Term Goals
(Updated 24 august 2009)
Tabata Squats: Score = 25
Squat: 2 x bodyweight= 140kg
(120kg)
Deadlift: 2 1/2 x bodyweight= 175kg
(130kg)
Vertical Jump: 30 inches
Push-ups: 50 on rings
Bench Press: 1 1/2 x bw= 105 kg
(80kg)
Military Press: 1 x bw= 70kg
(65 kg)
Handstand Push-up: 21 full range
(15)
Dips: 50 on rings
Dip: 1 with 1 x bodyweight
Rope Climb: 20-foot climb
4 trips touch and go, no feet
Clean: 1 1/2 x bodyweight=105kg
(60kg)
Pull-ups: 40 dead hang
(12)
Pull-up: 1 with 1 x bw
Muscle-up: 15
Overhead Squat: 15 repetitions at 1 x bodyweight
Back Lever: 15 seconds
L-sit: 1:30 minutes2 db/kb Clean & Jerk: 100 reps in 10 minutes
Men 16kgSandbag Carry: 1 mile with
3/4 x bw=52.5kg
800-meter Run: 2:20 minutes
2000-meter Row: 6:50
Mary: 15 rounds in 20 minutes
5 handstand push-ups, 10 pistols, 15 pull-ups
1-mile run: 5 minutes
400-meter run: 1:04 minutes
500-meter Row: 1:25
Snatch: 1 1/4 x bodyweight=87.5 kg
(50 kg)
*As Taken from the CFO Skill Assessment Guidelines.
Red Text represents where I presently stand on each goal. I will try my best to keep this current.
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