Jorah earned 218 points for:
- Plank:
- 185 sec (+64 pts)
- plank-a-day, not part of the Push workout for today.
- Decline Push-Up:
- 10 reps (+15 pts)
- YAYOG W5/D4 Push. Supersets. 1st declines done with feet on large stab ball. 3-sec hold at bottom, slow negs/fast pos
- Shove Offs:
- 21 reps (+31 pts)
- done onto 5th step onto stairway. Must brace core better
- Standing Military Press:
- 61 lb x 4 reps (+24 pts)
- YAYOG decline military press (“A-Frame” style). Done with feet on bottom stairstep 3-sec hold at bottom, slow negs/fast pos
- Lying Rear Delt Raise:
- 5 lb x 14 reps (+5 pts)
- YAYOG thumbs-up w/ 3-sec holds
- Close Grip Push-Up:
- 5 reps (+8 pts)
- Decline close grip push-up done with feet on a 29″ stab ball
- Dips – Triceps Version:
- 5 reps (+19 pts)
- Bench Dip (Seated Dip):
- 12 reps (+18 pts)
- I think this is a better fit for the stairstep dip I’m doing. Feet elevated 8″
- Push-Up:
- 23 reps (+34 pts)
- not part of the program (I have a LONG way to go in the next 5 weeks to get to 50)