{"id":374,"date":"2011-12-04T14:06:04","date_gmt":"2011-12-04T19:06:04","guid":{"rendered":"http:\/\/madstone.net\/?p=374"},"modified":"2011-12-04T14:06:04","modified_gmt":"2011-12-04T19:06:04","slug":"day-2970-core-and-push","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=374","title":{"rendered":"Day 29\/70: Core and Push"},"content":{"rendered":"<p>Complex workout. I missed my YAYOG W4\/D4 workout, so I&#8217;m going to do it, then go right into my W5\/D1 workout. Combining Core and Push on one day may not be perfect, but I don&#8217;t want to delay getting started on Week 5. So sue me.<\/p>\n<p><img decoding=\"async\" id=\"orb_2261860\" src=\"http:\/\/static.fitocracy.com\/site_media\/images\/hero_orb_small.png\" alt=\"\" \/><a id=\"username_2261860\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">\u00a0Jorah<\/a>\u00a0earned 810 points for:<\/p>\n<ul>\n<li>Leg Lift:\n<ul>\n<li>1.3 lb\u00a0x\u00a010 reps\u00a0(+5 pts)<\/li>\n<li>1.3 lb\u00a0x\u00a010 reps\u00a0(+5 pts)<\/li>\n<li title=\"Personal Record!\">1.3 lb\u00a0x\u00a010 reps\u00a0(+5 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Superman:\n<ul>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>6 sec\u00a0(+4 pts)<\/li>\n<li>22 sec\u00a0(+4 pts)<\/li>\n<li>40 sec\u00a0(+8 pts)<\/li>\n<li>32 sec\u00a0(+6 pts)<\/li>\n<li>20 sec\u00a0(+4 pts)<\/li>\n<li>25 sec\u00a0(+5 pts)<\/li>\n<li>22 sec\u00a0(+4 pts)<\/li>\n<li>29 sec\u00a0(+5 pts)<\/li>\n<li>26 sec\u00a0(+5 pts)<\/li>\n<li>20 sec\u00a0(+4 pts)<\/li>\n<li>23 sec\u00a0(+4 pts)<\/li>\n<li>YAYOG interval sets of 3 minutes, 3 times. Last 8 sessions were YAYOG hyperextensions with hands under chin.<\/li>\n<\/ul>\n<\/li>\n<li>Bicycle (abs):\n<ul>\n<li>14 reps\u00a0(+5 pts)<\/li>\n<li>12 reps\u00a0(+5 pts)<\/li>\n<li>12 reps\u00a0(+5 pts)<\/li>\n<li>Sloppy form.<\/li>\n<\/ul>\n<\/li>\n<li>Russian Twist:\n<ul>\n<li>14 reps\u00a0(+7 pts)<\/li>\n<li>14 reps\u00a0(+7 pts)<\/li>\n<li>12 reps\u00a0(+6 pts)<\/li>\n<li>Weighted by holding a basketball between my feet. 1.25 pounds. As an experiment, last set done with a 5-lb mini barbell held between my feet.<\/li>\n<\/ul>\n<\/li>\n<li>Plank:\n<ul>\n<li>130 sec\u00a0(+45 pts)<\/li>\n<li>58 sec\u00a0(+20 pts)<\/li>\n<li>40 sec\u00a0(+14 pts)<\/li>\n<li>74 sec\u00a0(+25 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Side Plank:\n<ul>\n<li>32 sec\u00a0(+22 pts)<\/li>\n<li>33 sec\u00a0(+23 pts)<\/li>\n<li>40 sec\u00a0(+28 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Seated Glute Stretch:\n<ul>\n<li>69 sec\u00a0(+5 pts)<\/li>\n<li>74 sec\u00a0(+5 pts)<\/li>\n<li>37 sec\u00a0(+5 pts)<\/li>\n<li>Actually a ball bridge or reverse plank with feet on stability ball, head lifted<\/li>\n<\/ul>\n<\/li>\n<li>Reverse Crunch:\n<ul>\n<li>6 reps\u00a0(+7 pts)<\/li>\n<li>3 reps\u00a0(+5 pts)<\/li>\n<li>3 reps\u00a0(+5 pts)<\/li>\n<li>Ball pass-over (pass stability ball from the floor by your feet to your hands. Lower the ball to the floor by your head, then back). I&#8217;ve upped the workout on these by not touching the floor with hands or feet during the whole set.<\/li>\n<\/ul>\n<\/li>\n<li>Decline Push-Up:\n<ul>\n<li>4 reps\u00a0(+6 pts)<\/li>\n<li>YAYOG: W5\/D1. These are done with a slow negative, 3-sec hold, fast positive. Ouch.<\/li>\n<\/ul>\n<\/li>\n<li>Shove Offs:\n<ul>\n<li title=\"Personal Record!\">12 reps\u00a0(+18 pts)<\/li>\n<li>Done as fast as possible.<\/li>\n<\/ul>\n<\/li>\n<li>Standing Military Press:\n<ul>\n<li>61 lb\u00a0x\u00a07 reps\u00a0(+26 pts)<\/li>\n<li>YAYOG Military Press; done with your body in a toe-touch pose. These were declines.<\/li>\n<\/ul>\n<\/li>\n<li>Close Grip Push-Up:\n<ul>\n<li>3 reps\u00a0(+5 pts)<\/li>\n<li>2 reps\u00a0(+5 pts)<\/li>\n<li>Decline close grip push-up done with feet on a 29&#8243; stab ball<\/li>\n<\/ul>\n<\/li>\n<li>Lying Rear Delt Raise:\n<ul>\n<li title=\"Personal Record!\">5 lb\u00a0x\u00a012 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG Thumbs-Up<\/li>\n<\/ul>\n<\/li>\n<li>Dips &#8211; Chest Version:\n<ul>\n<li title=\"Personal Record!\">4 reps\u00a0(+13 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Dips &#8211; Triceps Version:\n<ul>\n<li>4 reps\u00a0(+14 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Push-Up:\n<ul>\n<li>18 reps\u00a0(+27 pts)<\/li>\n<li>Okay, that&#8217;s enough of that.<\/li>\n<\/ul>\n<\/li>\n<li>Walking:\n<ul>\n<li>0:15:26\u00a0||\u00a01.1 mi\u00a0(+49 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Running:<\/li>\n<ul>\n<li>0:47:09\u00a0||\u00a05.5 km\u00a0(+242 pts)<\/li>\n<li>I had no energy. Took a 4 minute break after mile 2, but it didn&#8217;t help. Sharp pain below ankle bone on outside of right foot bothered me.<\/li>\n<\/ul>\n<\/ul>\n<div>Weight: 184<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Complex workout. I missed my YAYOG W4\/D4 workout, so I&#8217;m going to do it, then go right into my W5\/D1 workout. Combining Core and Push on one day may not be perfect, but I don&#8217;t want to delay getting started on Week 5. So sue me. \u00a0Jorah\u00a0earned 810 points for: Leg Lift: 1.3 lb\u00a0x\u00a010 reps\u00a0(+5 &hellip; <a href=\"https:\/\/madstone.net\/?p=374\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 29\/70: Core and Push&#8221;<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[30],"tags":[],"class_list":["post-374","post","type-post","status-publish","format-standard","hentry","category-post"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pgY3e-62","jetpack-related-posts":[{"id":467,"url":"https:\/\/madstone.net\/?p=467","url_meta":{"origin":374,"position":0},"title":"Day 54\/70","author":"Jorah","date":"December 29, 2011","format":false,"excerpt":"Jorah\u00a0earned 399 points for: Plank: 323 sec (+100 pts) 62 sec (+21 pts) \"That look you have when you realize that you are cleaning the house rather than starting your workout...\" (5 minutes later) ...okay, I'll celebrate after my body forgives me. Mountain Climbers: 30 reps (+11 pts) 18 reps\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":394,"url":"https:\/\/madstone.net\/?p=394","url_meta":{"origin":374,"position":1},"title":"Day 37\/70: Core","author":"Jorah","date":"December 12, 2011","format":false,"excerpt":"Jorah\u00a0earned 228 points for: Plank: 201 sec\u00a0(+70 pts) Running through my workout as fast as I can today... overdue assignment at work means I need to get in early. Hanging Bent Leg Raise: 6 reps\u00a0(+5 pts) Fast-up, 3-sec hold, slow-down. YAYOG W6\/D4 - Core Flat Straight Leg Raise: 6 reps\u00a0(+5\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":351,"url":"https:\/\/madstone.net\/?p=351","url_meta":{"origin":374,"position":2},"title":"Day 19\/70: Core","author":"Jorah","date":"November 24, 2011","format":false,"excerpt":"Jorah\u00a0earned 850 points for: Jump Rope: 0:01:00\u00a0(+5 pts) 0:00:40\u00a0(+5 pts) I'm much better at this with no shoes on. Jumping Jacks: 55 jumping jacks\u00a0(+16 pts) 36 jumping jacks\u00a0(+10 pts) Farmer's Walk: 180' 0\"\u00a0||\u00a068.5 lb\u00a0(+48 pts) 180' 0\"\u00a0||\u00a068.5 lb\u00a0(+48 pts) 180' 0\"\u00a0||\u00a068.5 lb\u00a0(+48 pts) 180' 0\"\u00a0||\u00a068.5 lb\u00a0(+48 pts) Leg Lift: 0\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":386,"url":"https:\/\/madstone.net\/?p=386","url_meta":{"origin":374,"position":3},"title":"Day 35\/70: Legs","author":"Jorah","date":"December 10, 2011","format":false,"excerpt":"Jorah\u00a0earned 566 points for: Plank: 120 sec\u00a0(+42 pts) 93 sec\u00a0(+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\u00a0(+7 pts) slow-down\/fast up. YAYOG W5\/D2. I obviously\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":358,"url":"https:\/\/madstone.net\/?p=358","url_meta":{"origin":374,"position":4},"title":"Day 24\/70: Push","author":"Jorah","date":"November 29, 2011","format":false,"excerpt":"Jorah\u00a0earned 345 points for: Plank: 163 sec\u00a0(+57 pts) 67 sec\u00a0(+23 pts) 49 sec\u00a0(+17 pts) 73 sec\u00a0(+25 pts) Plank-a-day. Trying for 3 minutes or at least to do a P.R. (no 3 minute today... lower back still very sore from kayak trip on Sunday). <<<end of workout>>> What the heck, I'll\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":384,"url":"https:\/\/madstone.net\/?p=384","url_meta":{"origin":374,"position":5},"title":"Day 34\/70: Push","author":"Jorah","date":"December 9, 2011","format":false,"excerpt":"\u00a0Jorah\u00a0earned 218 points for: Plank: 185 sec\u00a0(+64 pts) plank-a-day, not part of the Push workout for today. Decline Push-Up: 10 reps\u00a0(+15 pts) YAYOG W5\/D4 Push. Supersets. 1st declines done with feet on large stab ball. 3-sec hold at bottom, slow negs\/fast pos Shove Offs: 21 reps\u00a0(+31 pts) done onto 5th\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/374","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=374"}],"version-history":[{"count":1,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/374\/revisions"}],"predecessor-version":[{"id":375,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/374\/revisions\/375"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=374"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=374"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=374"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}