Day 10/70

Jorah earned 375 points for:

  • Push-Up:
    • 10 reps (+15 pts)
    • I did a set of 10 of the version where you pause at the top, raise one hand, and touch the opposite shoulder, trying not to move at all (brief one-arm plank) …alternating hands each push-up.
  • Plank:
    • 66 sec (+23 pts)
    • 11 sec (+3 pts)
    • 10 sec (+3 pts)
    • 13 sec (+4 pts)
    • 9 sec (+3 pts)
    • 1st was sloppy alternating 1-arm plank (cat demanded brushing), rest were RKC Planks. This is a jogging day, but I wanted to warm up my back before going out, see if I can prevent those nasty stitches I get sometimes in my upper back and the sides of my rib cage.
  • Running:
    • 0:40:33 || 5.5 km (+288 pts)
    • Haven’t gone for a jog in something like 9 days. [[ later ]] …okay, that gave me a real sense of accomplishment. Not only is this the first time I’ve gone further than a mile without stopping, but I went the whole way without shifting into a walk. Yikes. Now to start decreasing my times.
  • Turkish Get-Up (kettlebell):
    • 35 lb x 1 reps (+36 pts)
    • Tried this out with my wife spotting me. One rep each side. Interesting!

Weight: 183.5

Day 9/70

Jorah earned 515 points for:

  • Body Weight Bulgarian Split Squat:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+6 pts)
    • 6 reps (+7 pts)
    • 7 reps (+8 pts)
    • 6 reps (+7 pts)
    • 2 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: ran out of time
  • Body Weight One-Leg Squat:
    • 1 reps (+5 pts)
    • 2 reps (+7 pts)
    • 3 reps (+10 pts)
    • 2 reps (+7 pts)
    • 1 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: full ROM on these, no support, but on platform to allow non-working leg room to get out of the way.
  • Body Weight Squat:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 6 reps (+5 pts)
    • 7 reps (+5 pts)
    • 8 reps (+5 pts)
    • 9 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: filling in the rest of the 8-minute period from the 1-leg squats
  • Jump Squat:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 6 reps (+5 pts)
    • 7 reps (+5 pts)
    • 8 reps (+6 pts)
    • 7 reps (+5 pts)
    • 6 reps (+5 pts)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: toyotas
  • Glute Kickback:
    • 1 lb x 1 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 6 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 1 reps (+5 pts)
    • 1 lb x 1 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 1 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: bam bams
  • Box Jumps:
    • 12 jumps || 29 in (+44 pts)
    • 12 jumps || 21.8 in (+31 pts)
    • 12 jumps || 14.5 in (+19 pts)
    • 12 jumps || 7.3 in (+8 pts)
    • not YAYOG, but my own linear periodization idea for box jumps, done as one long set, starting by jumping to the 4th step on the stairs a set # of times, then same on next step down, etc.
  • Wall Handstand:
    • 53 sec (+18 pts)
    • handstand basic training
  • Plank:
    • 22 sec (+7 pts)
    • plank-a-day – RKC plank
  • Walked up the stairs (in lieu of the elevator):
    • 40 floors (+80 pts)
    • I feel like I should get at least half credit for climbing DOWN 40 floors before turning around and climbing UP those same floors…

Day 8/70

Jorahearned 491 points for:

  • Decline Push-Up:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+7 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG: W2/D1 Ladders – feet elevated to 22″
  • Dips – Triceps Version:
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 3 reps (+10 pts)
    • 4 reps (+14 pts)
    • 5 reps (+18 pts)
    • 4 reps (+14 pts)
    • 3 reps (+10 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • YAYOG: W2/D1 Ladders – Dips in the stair-climber! Making use of an old and mostly broken stair-climber machine by doing dips on the handles.
  • Standing Kettlebell Military Press:
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 4 reps (+16 pts)
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 1 reps (+14 pts)
    • YAYOG: W2/D1 Ladders – I think this is the right way to track this; I had a 35 lb KB in each hand and did them together.
  • Push-Up:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+7 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG: W2/D1 Ladders – Wow, doing this right after the KB press was VERY hard.
  • Incline Push-Up:
    • 1 reps (+1 pts)
    • 2 reps (+1 pts)
    • 3 reps (+1 pts)
    • 4 reps (+1 pts)
    • 5 reps (+1 pts)
    • 6 reps (+1 pts)
    • 5 reps (+1 pts)
    • 4 reps (+1 pts)
    • 3 reps (+1 pts)
    • 2 reps (+1 pts)
    • 1 reps (+1 pts)
    • YAYOG: W2/D1 Ladders – Using this to track Shove Offs, kind of a bouncing incline push-up
  • Wall Handstand:
    • 33 sec (+11 pts)
    • YAYOG: Basic training for handstands.