So when I sit down with an hour of sketchtime trying to do all of the above, I really shouldn't be surprised that the end result is crap. So...to remedy that I will start of my sketches with a reference! That means that the pose is already there, I just need to apply anatomy and think about shape and design.
What I did was draw a loose gesture based on the reference, then got rid of the reference and started filling in the anatomy based on that gesture...I might actually keep a reference at hand during the entire process next time because it started out very messy:
1) This is my bare bones skeleton shorthand:
This was going to be the initial shape layout for my sketch...but I noticed how unbalanced the whole thing was so redrew it ...the result is the sketch on top...anyway..this is a pretty tough exercise, but I definitely recommend it for people who want to test their knowledge of the human figure.