Jorah earned 353 points for:
- Plank:
- 60 sec (+21 pts)
- 180 sec (+62 pts)
- plank-a-day (working to overcome my inertia again today)
- Body Weight One-Leg Squat:
- 6 reps (+21 pts)
- slow-down/fast up. YAYOG W6/D2. Learning these. Much better than last time. I stood on a stool to let my other leg get out of the way. 6 each side. No assist from arms.
- Jump Squat:
- 10 reps (+7 pts)
- 5 reps (+5 pts)
- Toyotas with 6-sec hold at bottom. 1-minute rest between sets.
- Body Weight Lunge:
- 10 reps (+12 pts)
- 10 reps (+12 pts)
- Side lunges w/6-sec hold at bottom. 10 per side. 2nd set were back lunges w/6-sec hold.
- 1-leg Romanian Deadlift:
- 5 reps (+7 pts)
- YAYOG 1-leg RDL on pillow. 5 per side, 3-sec hold at bottom. I’m still tracking these the YAYOG way, with 1 rep = 2 hands, 2 holds.
- Box Jumps:
- 15 jumps || 30 in (+61 pts)
- 20 jumps || 24 in (+66 pts)
- 12 jumps || 15 in (+20 pts)
- Last set done as fast as possible
- Rocking Standing Calf Raise:
- 50 lb x 10 reps (+6 pts)
- 50 lb x 10 reps (+6 pts)
- YAYOG 1-leg calf raise, 10 each side, 2 sets
- Smith Machine Reverse Calf Raises:
- 10 lb x 10 reps (+5 pts)
- 10 lb x 10 reps (+5 pts)
- YAYOG Little Piggies (reverse calf raise). 3-sec hold at top
- Mountain Climbers:
- 28 reps (+10 pts)
- 16 reps (+6 pts)
- Glute Kickback:
- 5 lb x 10 reps (+5 pts)
- YAYOG mule kick. 10 per side, 6-sec hold at top.
- Body Weight Squat:
- 10 reps (+6 pts)
- 6-sec holds at bottom. Just rounding out the day….
- Jump Rope:
- 0:01:00 (+5 pts)
- 0:01:00 (+5 pts)
Weight: 185.5