Day: December 10, 2011

Jorah earned 566 points for:

• Plank:
  • 120 sec (+42 pts)
  • 93 sec (+32 pts)
  • center-back pain getting annoying. I may be raising my feet too high on my decline push-ups (it’s typical of me to try too hard too quickly)
• Body Weight One-Leg Squat:
  • 2 reps (+7 pts)
  • slow-down/fast up. YAYOG W5/D2. I obviously don’t have enough leg strength yet to do these. I’ll have to try again later in the program or next time through.
• Jump Squat:
  • 12 reps (+9 pts)
  • 8 reps (+6 pts)
  • Toyotas with 6-sec hold at bottom
• Body Weight Squat:
  • 10 reps (+6 pts)
  • 10 reps (+6 pts)
  • Did a few of these to balance the poor workout on the 1-leg squats. Second set done with 6-sec holds at bottom.
• Body Weight Lunge:
  • 6 reps (+7 pts)
  • 9 reps (+11 pts)
  • 6 reps (+7 pts)
  • 7 reps (+8 pts)
  • Side lunges w/6-sec hold at bottom. 6 per side. 2nd & 4th sets were back lunges w/6-sec hold.
• 1-leg Romanian Deadlift:
  • 4 reps (+5 pts)
  • 4 reps (+5 pts)
  • YAYOG 1-leg RDL on pillow. 4 per side
• Box Jumps:
  • 10 jumps || 30 in (+37 pts)
  • 5 jumps || 24 in (+12 pts)
  • 13 jumps || 24 in (+39 pts)
• Jump Rope:
  • 0:01:25 (+6 pts)
  • 0:01:05 (+5 pts)
• Rocking Standing Calf Raise:
  • 50 lb x 8 reps (+6 pts)
  • 50 lb x 6 reps (+6 pts)
  • YAYOG 1-leg calf raise, 8 each side. Left side was to failure.
• Smith Machine Reverse Calf Raises:
  • 10 lb x 12 reps (+5 pts)
  • 10 lb x 10 reps (+5 pts)
  • YAYOG Little Piggies (reverse calf raise). 3-sec hold at top
• Glute Kickback:
  • 5 lb x 7 reps (+5 pts)
  • 5 lb x 7 reps (+5 pts)
  • YAYOG mule kick. 7 per side, 6-sec hold at top.
• Running:
• 0:40:56 || 5.5 km (+284 pts)