200809 – goat list

thanks to AliMc for the list format and idea on this one. Useful to have down, I think.

INCOMPETENT – NEEDS MOST WORK
General metcon endurance – I’m slow
Running (POSE)
Snatches
Dead hang pullups (can’t do even 1)
Ring dips (same story)
HSPU (still on the blue band)
L-sits (could hold the H sit all day, but leg extension needed)
Thrusters – these are my kryptonite
Push Jerk – form weakness
Cleans – form weakness
KTE / TTB – hand ripping is an issue

FAIRLY COMPETENT – NEEDS PLENTY OF WORK
Pushups (max of about 30 at a go, enough for most rx’d workouts but not all)
Kipping pullups (max of 5 in a row, short term goal of getting this to 10 in a row)
Front/OH squats – form weakness
Ring rows
Bench press – related to pushup weakness
Push Press – muscle weakness
Handstands – on a wall no problem, would like to get to freestanding
Sprints – under 200 meters and I’m a champ
Medball clean – lack of shrug
Farmers’ walk
Wallball – haven’t done in awhile, form was way off last time I did them

COMPETENT – LOWER PRIORITIES
Deadlifts
Double unders
Back squat
Rowing
Box jumps
Lunges
SDHP
Burpees
Situps
KB swing
GHD situps
Back/hip extensions

I went and fed all the cows on the ranch this morning, and then did 3 sets of 100 situps on a Swiss ball. Headed back to OKC to fly back tomorrow. Short visit… I mostly rested :)

Advertisement