My modified YAYOG program
Jorah earned 750 points for:
- Plank:
- 17 sec (+5 pts)
- 19 sec (+6 pts)
- 18 sec (+6 pts)
- 21 sec (+7 pts)
- 69 sec (+24 pts)
- 321 sec (+100 pts)
- First 4 are RKC planks, #5 is knee-ups, #6 is maintenance plank (clearly, I need a day off from planks)
- Push-Up:
- 1 reps (+5 pts)
- 2 reps (+5 pts)
- 3 reps (+5 pts)
- 4 reps (+6 pts)
- 5 reps (+7 pts)
- 6 reps (+9 pts)
- 7 reps (+10 pts)
- 6 reps (+9 pts)
- 5 reps (+7 pts)
- 4 reps (+6 pts)
- 3 reps (+5 pts)
- 2 reps (+5 pts)
- 1 reps (+5 pts)
- 12 reps (+18 pts)
- 12 reps (+18 pts)
- YAYOG Custom: W1/D1: Ladders. Push-ups w/2-sec hold at top and bottom. Last 2 sets just messing around waiting for the microwave to heat my lunch.
- Let Me Ins:
- 1 reps (+2 pts)
- 2 reps (+2 pts)
- 3 reps (+2 pts)
- 4 reps (+2 pts)
- 5 reps (+2 pts)
- 6 reps (+2 pts)
- 7 reps (+2 pts)
- 6 reps (+2 pts)
- 5 reps (+2 pts)
- 4 reps (+2 pts)
- 3 reps (+2 pts)
- 2 reps (+2 pts)
- 1 reps (+2 pts)
- 1 reps (+2 pts)
- YAYOG Custom: W1/D1: Ladders. LMI done slowly
- Dips – Triceps Version:
- 1 reps (+2 pts)
- 2 reps (+6 pts)
- 3 reps (+10 pts)
- 4 reps (+14 pts)
- 3 reps (+10 pts)
- 2 reps (+6 pts)
- 1 reps (+2 pts)
- 1 reps (+2 pts)
- 2 reps (+6 pts)
- 1 reps (+2 pts)
- 1 reps (+2 pts)
- 2 reps (+6 pts)
- 1 reps (+2 pts)
- 1 reps (+2 pts)
- 2 reps (+6 pts)
- 1 reps (+2 pts)
- 1 reps (+2 pts)
- 2 reps (+6 pts)
- 1 reps (+2 pts)
- 1 reps (+2 pts)
- YAYOG Custom: W1/D1: Ladders. Bar Stool Dips
- Body Weight Inverted Row (Let Me Ups):
- 1 reps (+5 pts)
- 2 reps (+5 pts)
- 3 reps (+5 pts)
- 4 reps (+6 pts)
- 5 reps (+8 pts)
- 4 reps (+6 pts)
- 3 reps (+5 pts)
- 2 reps (+5 pts)
- 1 reps (+5 pts)
- 1 reps (+5 pts)
- 2 reps (+5 pts)
- 3 reps (+5 pts)
- 2 reps (+5 pts)
- 1 reps (+5 pts)
- 1 reps (+5 pts)
- 2 reps (+5 pts)
- 3 reps (+5 pts)
- 2 reps (+5 pts)
- 1 reps (+5 pts)
- YAYOG Custom: W1/D1: Ladders.
- Standing Kettlebell Military Press:
- 35 lb x 1 reps (+14 pts)
- 35 lb x 2 reps (+15 pts)
- 35 lb x 3 reps (+15 pts)
- 35 lb x 3 reps (+15 pts)
- 35 lb x 1 reps (+14 pts)
- 35 lb x 1 reps (+14 pts)
- 35 lb x 2 reps (+15 pts)
- 35 lb x 3 reps (+15 pts)
- 35 lb x 2 reps (+15 pts)
- 35 lb x 1 reps (+14 pts)
- Ladders. I’m temporarily using these in replacement for YAYOG military press, which is messing with my deltoids or something on my shoulder
- One-Arm Dumbbell Row:
- 35 lb x 10 reps (+17 pts)
- 35 lb x 10 reps (+17 pts)
- Just messing around with the new KB
- Pull-Up:
- 1 reps (+3 pts)
- 2 reps (+8 pts)
- 3 reps (+14 pts)
- 4 reps (+20 pts)
- 3 reps (+14 pts)
- 2 reps (+8 pts)
- 1 reps (+3 pts)
- 1 reps (+3 pts)
- 1 reps (+3 pts)
- 1 reps (+3 pts)
- 1 reps (+3 pts)
- YAYOG Custom: W1/D1: Ladders.
Weight: 182 (!!)