Jorah earned 671 points for:
- Plank:
- 121 sec (+42 pts)
- 99 sec (+34 pts)
- 109 sec (+38 pts)
- plank-a-day, not part of the YAYOG program
- Pull-Up:
- 4 reps (+21 pts)
- YAYOG 1st Class – W6/D3 “Pull” – Pull-ups done with fast up/slow down, 3-sec hold at top.
- Let Me Ins:
- 12 reps (+5 pts)
- 6 reps (+2 pts)
- 12 reps (+5 pts)
- YAYOG W6/D3 – 1st set of done as quickly as possible while maintaining good form. 2nd set w/6-sec contraction at top slow negatives, last done w/rev grip
- Body Weight Inverted Row (Let Me Ups):
- 5 reps (+8 pts)
- 6 reps (+9 pts)
- 5 reps (+8 pts)
- Fast up/slow down 3-sec hold, then rev. grip and feet elevated, then regular grip, quickly.
- Dumbbell Bicep Curl:
- 25 lb x 7 reps (+9 pts)
- 25 lb x 7 reps (+9 pts)
- YAYOG towel curls. Doing these with low weight as I’ve no way to measure what I’m doing. They are VERY hard. Almost like isometric curls, but I do move my arms, lifting my foot slowly.
- Reverse Barbell Curl:
- 68 lb x 7 reps (+12 pts)
- 68 lb x 5 reps (+11 pts)
- Much better description of my “bucket curl,” using an old plastic bucket filled with gravel and water, palms-down (pronated) grip.
- Farmer’s Walk:
- 80′ 0″ || 68.5 lb (+26 pts)
- 80′ 0″ || 68.5 lb (+26 pts)
- 80′ 0″ || 68.5 lb (+26 pts)
- I’ve moved my Farmer’s Walk to the back of my townhouse… fewer eyes to see me, plus it’s uneven ground! Much more farm-like. 🙂
- Chin-Up:
- 4 reps (+20 pts)
- 3 reps (+13 pts)
- fast up, 3-second hold, excruciatingly slow down.
- Dumbbell Shrug:
- 68.5 lb x 3 reps (+15 pts)
- 68.5 lb x 3 reps (+15 pts)
- Making good use of these two old cat litter buckets!
- Running:
- 0:03:00 || 0.2 mi (+7 pts) Warmup
- 0:38:19 || 5.5 km (+310 pts) This is well under my goal of 39 minutes for a 5k distance, and my second run at 39 or under. Very pleased about this.
Weight: 186.5 when I got up; was down to 185.5 after the run, probably due to need to re-hydrate.