This content is protected Goals Level 1 -Russian spec-ops pull-up standard of 18 dead hang pull-ups with 10kg attached to you. - Army RANGER running standard of 2 mile run in running shoes in 15:12 minutes or less - 25 straight pistols (one legged squat) holding a 45 lb plate -25 straight one armed push ups -Handstand clapping push ups with no wall assist. March 2nd 2009 Worked on one armed push ups using the ladder (1,2,3,1,2,3 etc) and greasing the groove methods. working on pull ups using various grips (chins, hammer grip, thumbless grip) while using a deck of cards to determine my number of reps and work towards finishing before the end of the day. Plan on running later and posting supplement intake.