Day: January 22, 2012

Day 8/70

Jorahearned 491 points for:

  • Decline Push-Up:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+7 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)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG: W2/D1 Ladders – feet elevated to 22″
  • Dips – Triceps Version:
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 3 reps (+10 pts)
    • 4 reps (+14 pts)
    • 5 reps (+18 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)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • YAYOG: W2/D1 Ladders – Dips in the stair-climber! Making use of an old and mostly broken stair-climber machine by doing dips on the handles.
  • 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 4 reps (+16 pts)
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 2 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 1 reps (+14 pts)
    • 35 lb x 1 reps (+14 pts)
    • YAYOG: W2/D1 Ladders – I think this is the right way to track this; I had a 35 lb KB in each hand and did them together.
  • Push-Up:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+7 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)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG: W2/D1 Ladders – Wow, doing this right after the KB press was VERY hard.
  • Incline Push-Up:
    • 1 reps (+1 pts)
    • 2 reps (+1 pts)
    • 3 reps (+1 pts)
    • 4 reps (+1 pts)
    • 5 reps (+1 pts)
    • 6 reps (+1 pts)
    • 5 reps (+1 pts)
    • 4 reps (+1 pts)
    • 3 reps (+1 pts)
    • 2 reps (+1 pts)
    • 1 reps (+1 pts)
    • YAYOG: W2/D1 Ladders – Using this to track Shove Offs, kind of a bouncing incline push-up
  • Wall Handstand:
    • 33 sec (+11 pts)
    • YAYOG: Basic training for handstands.

Settling on my next 9 weeks plan

I finally decided to just follow a slightly-modified 1st Class program from the book. I set out the first six weeks in a document so that I wouldn’t have to cart the book around with me so much. I spilled coffee on it last week, which didn’t help its appearance any.

I’m still narrowing down my goals (I know, that’s pretty bad a full week into a 10-week program) but at the moment they are:

  • Weight: get to 178 (four pounds from here)
  • Strength and endurance: I want to be able to do 50 push-ups in a single set, 10 pull-ups in a single set, a 3-minute handstand hold (supported with my feet against the wall), and I want to get to my 10-minute plank goal.
  • Speed: I want to move my 5.5km course speed from 39 minutes to 36 minutes (this would be about an 8% improvement. Probably too ambitious, but what the heck, right?)
  • Plyometrics: I want to learn the Depth Jump and be able to do a 10-rep set off of a 12″ platform
  • Flexibility: I’d like to be able to put my palms flat on the floor