Eat Move Improve's Skill Guidelines...

Just a place for me to keep track of my progress :)

http://www.eatmoveimprove.com/2009/12/skill-guidelines-for-building-strong-useful-adaptable-athletes/

AW - Against Wall
B - Bar
BW - Bodyweight
DH - Dead Hang
DPU - Dead Hang Pull Ups
FS - Free Standing
G - On  Ground
HSPU - Handstand Push Ups
KPU - Kipping Pull Ups
OAH - One Arm Handstand
PB - Parallel Bars or Parallettes
R - Rings
ROM - Range of Motion
RTO - Rings Turned Out
SL - Straight Legs
SA - Straight Arms

Locomotive
     Run - 100m
          Level 1 - 20 sec.
          Level 2 - 16 sec. - sometime in 7th grade... so Spring 2007
          Level 3 - 13 sec.
          Level 4 - 11.5 sec.
          Level 5 - 10.5 sec.

     Run - 400m
          Level 1 - 120 sec.
          Level 2 - 85 sec. - 82 sec. Spring 2009
          Level 3 - 60 sec.
          Level 4 - 54 sec.
          Level 5 - 48 sec.

     Run - 5k
          Level 1 - 36:00 - 25:52 (first ever 5k) October 2009 LINK
          Level 2 - 24:00
          Level 3 - 18:00
          Level 4 - 15:40
          Level 5 - 14:00
   
     Row - 500m
          Level 1 - 150 sec.
          Level 2 - 110 sec.
          Level 3 - 90 sec.
          Level 4 - 83 sec.
          Level 5 - 80 sec.

     Row - 2k
          Level 1 - 12:00
          Level 2 - 9:00
          Level 3 - 7:45
          Level 4 - 6:50
          Level 5 - 6:20

Bodyweight Skills and Gymnastics

Pushing
     Push Ups
          Level 1 - 5 Push Ups - 27 Push Ups Spring 2010
          Level 2 - 20 Push Ups (R)
          Level 3 - 5 Tuck Planche Push Ups (PB)
          Level 4 - 5 Straddle Planche Push Ups (G)
          Level 5 - 1 Planche Push Up

     Dips
          Level 1 - 3 (PB)
          Level 2 - 10 (PB)
          Level 3 - 30 (R, ROM)
          Level 4 - 15 (RTO and held at 45 degrees past parallel)
          Level 5 - 15 (RTO and held at 45 degrees past parallel, straight body, leaning forward at 45 degrees)

     HSPU
          Level 1 - N/A
          Level 2 - 5 (AW, G)
          Level 3 - 2 (ROM, AW, PB), 15 (AW, G)
          Level 4 - 15 (ROM, AW, PB), 2 (FS, PB)
          Level 5 - 15 (FS, PB)

     Handstand Press
          Level 1 - Headstand (Elephant) Press
          Level 2 - 2 Press to Handstand (G, any way)
          Level 3 - 2 Straddle Press to Handstand (G, SA, SL)
          Level 4 - 5 Pike Press to Handstand (G, SA, SL), 1 Press to Handstand (R, any way)
          Level 5 - 3 Pike Presses to Handstand (R, SL)

Pulling
     Pull Ups
          Level 1 - 3 KPU (chin over bar) - 5 KPU Fall 2010
          Level 2 - 20 KPU, 12 DPU (chin over bar)
          Level 3 - 40 KPU, 20 DPU (chest to bar)
          Level 4 - 25 DPU to lower sternum
          Level 5 - 25 DPU to belly button

     One Arm Pull Up
          Level 1 - N/A
          Level 2 - N/A
          Level 3 - 10 sec. negative
          Level 4 - 1
          Level 5 - 5

Combined
     Muscle Up
          Level 1 - N/A
          Level 2 - 1 (DH, R, RTO at top(?) and bottom; symmetrical, 1 (B, symmetrical)
          Level 3 - 10 (strict, DH, B)
          Level 4 - 5 @ 1.25 BW (R)
          Level 5 - 30 in 2:30 (R, kipping okay), 2 @ 1.5 BW (R)

Holds
     Planche
          Level 1 - 15 sec. Frog - since forever... 30 sec. 10/10/11
          Level 2 - 15 sec. Tuck
          Level 3 - 10 sec. Advanced Tuck
          Level 4 - 5 sec. Straddle
          Level 5 - 3 sec. Lay

     Back Lever
          Level 1 - Skin the Cat (Piked, SL)
          Level 2 - 10 sec. Advanced Tuck
          Level 3 - 12 sec. Half Lay
          Level 4 - 10 sec. Lay
          Level 5 - 20 sec. Lay

     Front Lever
          Level 1 - Skin the Cat (Piked, SL)
          Level 2 - 10 sec. Advanced Tuck
          Level 3 - 8 sec. Half Lay
          Level 4 - 5 sec. Lay
          Level 5 - 12 sec. Lay

     Handstand Hold
          Level 1 - 60 sec. (AW)
          Level 2 - 120 sec. (AW), 15 sec. (FS)
          Level 3 - 45 sec. (FS)
          Level 4 - 10 sec. (OAH, Fingertip Assist)
          Level 5 - 5 sec. (OAH)

     L-Sit
          Level 1 - 5 sec. Tucked L-Sit
          Level 2 - 25 sec. L-Sit
          Level 3 - 60 sec. L-Sit (G), 10 ft. L-Sit walk
          Level 4 - 30 ft. L-Sit Walk
          Level 5 - 75 ft. L-Sit Walk

Legs
     Broad Jumps
          Level 1 - 6 ft. - since forever? 6'10" Spring 2010
          Level 2 - 8 ft.
          Level 3 - 9 ft.
          Level 4 - 10 ft.
          Level 5 - 10.5 ft.

     Standing Vertical Jump
          Level 1 - 10 in. - 14" Spring 2010
          Level 2 - 18 in. - Spring 2011
          Level 3 - 24 in.
          Level 4 - 28 in.
          Level 5 - 34 in.

     Standing Box Jump
          Level 1 - 18 in. - since forever...
          Level 2 - 30 in. - since forever...
          Level 3 - 40 in.
          Level 4 - 50 in.
          Level 5 - 60 in.

     Pistols
          Level 1 - 5 Step Ups on 24 in. Box
          Level 2 - 5 Pistols
          Level 3 - 5 Pistols @ 1.25 BW
          Level 4 - 5 Pistols @ 1.5 BW
          Level 5 - 5 Pistols @ 1.75 BW

     Natural Leg Curls
          Level 1 - N/A
          Level 2 - 1 3-5 sec. Negative
          Level 3 - 1 8-10 sec. Negative
          Level 4 - 3 Concentric
          Level 5 - 10 Concentrics with Eccentric   <- I honestly have no idea what this is...

Parkour Specific
     Climb Up
          Level 1 - Beginner (Any means necessary) - since I was... idk, 8?
          Level 2 - Intermediate (symmetrical arms)
          Level 3 - Advanced (symmetrical arms, SA)
          Level 4 - 10 Clapping Advanced Climb Ups, 5 Advanced Climb Ups @ 1.15 BW
          Level 5 - One-Up (hanging position to the top of the wall in one motion), One Arm Climb Up

     Wall Run Vertical
          Level 1 - 22 in.
          Level 2 - 40 in.
          Level 3 - 52 in.
          Level 4 - 62 in.
          Level 5 - 70 in.

     Vault Exit Distance (3ft. Wall)
          Level 1 - 4 ft.
          Level 2 - 8 ft.
          Level 3 - 10 ft.
          Level 4 - 12 ft.
          Level 5 - 12.5 ft.

Weight Training
     Weighted Dip (PB)
          Level 1 - 3 @ BW
          Level 2 - 1.4 BW
          Level 3 - 1.7 BW
          Level 4 - 1.9 BW
          Level 5 - 2x BW

     Weighted Pull Up
          Level 1 - BW - Spring 2010
          Level 2 - 1.4 BW
          Level 3 - 1.7 BW
          Level 4 - 1.9 BW
          Level 5 - 2x BW

     Bench Press
          Level 1 - .85 BW
          Level 2 - 1.2 BW
          Level 3 - 1.5 BW
          Level 4 - 1.75 BW
          Level 5 - 1.9 BW

     Press
          Level 1 - .5 BW - 70# @ 125# BW Spring 2011
          Level 2 - .75 BW
          Level 3 - .95 BW
          Level 4 - 1.1 BW
          Level 5 - 1.2 BW

     Deadlift
          Level 1 - 1.5 BW
          Level 2 - 2x BW
          Level 3 - 2.4 BW
          Level 4 - 2.75 BW
          Level 5 - 3x BW

     Back Squat
          Level 1 - 1.25 BW
          Level 2 - 1.75 BW
          Level 3 - 2.15 BW
          Level 4 - 2.4 BW
          Level 5 - 2.6 BW

     Overhead Squat
          Level 1 - .65 BW - 105# @ 125# BW Spring 2011
          Level 2 - 2x BW
          Level 3 - 1.3 BW
          Level 4 - 1.45 BW
          Level 5 - 1.65 BW

     Clean and Jerk
          Level 1 - .75 BW - 100# @ 125# Spring 2011
          Level 2 - 1.25 BW
          Level 3 - 1.6 BW
          Level 4 - 1.85 BW
          Level 5 - 2x BW

     Snatch
          Level 1 - .6 BW - 80# @ 125# Spring 2011
          Level 2 - 1x BW
          Level 3 - 1.3 BW
          Level 4 - 1.45 BW
          Level 5 - 1.65 BW