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)
Weight: 166 (this whole “losing weight” thing is harder than it looks.)