Originally I started with two main goals in mind when I started this site; a set of proper one arm pushups, and a set of proper one arm pullups. After several hours of Google, YouTube, and reading more about one arm pushups and pullups I came across the

Dragon Door website and it's many

articles,

books, and

videos. One book specifically caught my eye, a book titled

Convict Conditioning. After finding and reading

Convict Conditioning I've added a few extra goals to the list, four more to be exact. Enough said? I think so. Here's my goals (along with lesser step goals). I'll cross them off as I reach them.

- Wall Pushups - 3 sets of 50
- Incline Pushups - 3 sets of 40
- Kneeling Pushups - 3 sets of 30
- Half Pushups - 2 sets of 25
- Full Pushups - 2 sets of 20
- Close Pushups - 2 sets of 20
- Uneven Pushups - 2 sets of 20
- Half One Arm Pushups - 2 sets of 20
- Lever Pushups - 2 sets of 20
- One Arm Pushups - 1 set of 100

- Vertical Pulls - 3 sets of 40
- 45 Degree Pulls - 3 sets of 30
- Horizontal Pulls - 3 sets of 30
- Jackknife Pulls - 3 sets of 20
- Half Pullups - 2 sets of 15
- Full Pullups - 2 sets of 10
- Close Pullups - 2 sets of 10
- Uneven Pullups - 2 sets of 9
- Half One Arm Pullups - 2 sets of 8
- Assisted One Arm Pullups - 2 sets of 7
- One Arm Pullup - 2 sets of 6

- Short Bridges - 3 sets of 50
- Straight Bridges - 3 sets of 40
- Angled Bridges - 3 sets of 30
- Head Bridges - 2 sets of 25
- Half Bridges - 2 sets of 20
- Full Bridges - 2 sets of 15
- Wall Walking (down) - 2 sets of 10
- Wall Walking (up) - 2 sets of 8
- Closing Bridges - 2 sets of 6
- Stand To Stand Bridges - 2 sets of 10

- Shoulderstand Squats - 3 sets of 50
- Jackknife Squats - 3 sets of 40
- Supported Squats - 3 sets of 30
- Half Squats - 2 sets of 50
- Full Squats - 2 sets of 30
- Close Squats - 2 sets of 20
- Uneven Squats - 2 sets of 20
- Half One Legged Squats - 2 sets of 20
- Assisted One Legged Squats - 2 sets of 20
- One Legged Squats - 2 sets of 50

- Knee Tucks - 3 sets of 40
- Flat Knee Raises - 3 sets of 35
- Flat Bent Leg Raises - 3 sets of 30
- Flat Frog Raises - 3 sets of 25
- Flat Straight Let Raises - 2 sets of 20
- Hanging Knee Raises - 2 sets of 15
- Hanging Bent Leg Raises - 2 sets of 15
- Hanging Frog Raises - 2 sets of 15
- Partial Straight Leg Raises - 2 sets of 15
- Hanging Straight Leg Raises - 2 sets of 30

- Wall Headstands - 2 minutes
- Crow Stands - 1 minute
- Wall Handstands - 2 minutes
- Half Handstand Pushups - 2 sets of 20
- Handstand Pushups - 2 sets of 15
- Close Handstand Pushups - 2 sets of 12
- Uneven Handstand Pushups - 2 sets of 10
- Half One Arm Handstand Pushups - 2 sets of 8
- Lever Handstand Pushups - 2 sets of 6
- One Arm Handstand Pushups - 1 set of 5