While I want to spend a great deal of time considering the sets, repetitions, and intensity of things like snatches, squats, jerks, and the like, I don’t want, nor do I need to spend much time thinking about how intensely my athletes hit it on the biceps curls. So the scratch list is what came about.
A scratch list, is a list of movements that need to be “scratched” off every week in training. There are not necessarily sets even, although you will see things that I think are especially important listed more than once. I would suggest picking 2-3 exercises every training session to add to your normal work.
The exercises in this list are important, for things like armor building, balanced muscular development, and to prevent injuries.