{"id":378,"date":"2011-12-06T16:10:57","date_gmt":"2011-12-06T21:10:57","guid":{"rendered":"http:\/\/madstone.net\/?p=378"},"modified":"2011-12-10T16:12:04","modified_gmt":"2011-12-10T21:12:04","slug":"day-3170-pull","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=378","title":{"rendered":"Day 31\/70: Pull"},"content":{"rendered":"<p><a id=\"username_2295730\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 333 points for:<\/p>\n<ul>\n<li>Plank:\n<ul>\n<li>196 sec\u00a0(+68 pts)<\/li>\n<li>85 sec\u00a0(+29 pts)<\/li>\n<li>plank-a-day, not part of the program: Well, it&#8217;s not a P.R., but I&#8217;ll happily note a 3:16 plank!<\/li>\n<\/ul>\n<\/li>\n<li>Pull-Up:\n<ul>\n<li>3 reps\u00a0(+14 pts)<\/li>\n<li>YAYOG 1st Class &#8211; W5\/D3 &#8220;Pull&#8221; &#8211; Super Sets &#8230;4-minute sets with two exercises per set. Pull-ups done with fast up\/slow down.<\/li>\n<\/ul>\n<\/li>\n<li>Let Me Ins:\n<ul>\n<li title=\"Personal Record!\">18 reps\u00a0(+99 pts)<\/li>\n<li>5 reps\u00a0(+18 pts)<\/li>\n<li>7 reps\u00a0(+29 pts)<\/li>\n<li>YAYOG W5\/D3 &#8211; 1st set of done as quickly as possible while maintaining good form. 2nd set w\/6-sec contraction at top, last done w\/rev grip<\/li>\n<\/ul>\n<\/li>\n<li>Weighted Inverted Row (Let Me Ups):\n<ul>\n<li title=\"Personal Record!\">47 lb\u00a0x\u00a011 reps\u00a0(+35 pts)<\/li>\n<li>47 lb\u00a0x\u00a03 reps\u00a0(+28 pts)<\/li>\n<li>1st set done with fast up\/slow down, second w\/rev grip and ft elevated<\/li>\n<\/ul>\n<\/li>\n<li>Chin-Up:\n<ul>\n<li>3 reps\u00a0(+13 pts)<\/li>\n<li>Not part of supersets or the program: Done w\/fast up, 3-sec hold, slow down (really slow)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Jorah\u00a0earned 333 points for: Plank: 196 sec\u00a0(+68 pts) 85 sec\u00a0(+29 pts) plank-a-day, not part of the program: Well, it&#8217;s not a P.R., but I&#8217;ll happily note a 3:16 plank! Pull-Up: 3 reps\u00a0(+14 pts) YAYOG 1st Class &#8211; W5\/D3 &#8220;Pull&#8221; &#8211; Super Sets &#8230;4-minute sets with two exercises per set. Pull-ups done with fast up\/slow down. &hellip; <a href=\"https:\/\/madstone.net\/?p=378\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 31\/70: Pull&#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-378","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-66","jetpack-related-posts":[{"id":390,"url":"https:\/\/madstone.net\/?p=390","url_meta":{"origin":378,"position":0},"title":"Day 36\/70: Pull &#8230;also, half-way point of my 10-week program!","author":"Jorah","date":"December 11, 2011","format":false,"excerpt":"\u00a0Jorah\u00a0earned 261 points for: Plank: 142 sec\u00a0(+49 pts) 72 sec\u00a0(+25 pts) plank-a-day, not part of the program Pull-Up: 4 reps\u00a0(+21 pts) YAYOG 1st Class - W6\/D3 \"Pull\" - Super Sets ...4-minute sets with two exercises per set. Pull-ups done with fast up\/slow down, 3-sec hold at top Let Me Ins:\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":403,"url":"https:\/\/madstone.net\/?p=403","url_meta":{"origin":378,"position":1},"title":"Day 42\/70","author":"Jorah","date":"December 17, 2011","format":false,"excerpt":"Jorah\u00a0earned 671 points for: Plank: 121 sec\u00a0(+42 pts) 99 sec\u00a0(+34 pts) 109 sec\u00a0(+38 pts) plank-a-day, not part of the YAYOG program Pull-Up: 4 reps\u00a0(+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\u00a0(+5 pts) 6 reps\u00a0(+2\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":465,"url":"https:\/\/madstone.net\/?p=465","url_meta":{"origin":378,"position":2},"title":"Day 53\/70","author":"Jorah","date":"December 28, 2011","format":false,"excerpt":"Jorah\u00a0earned 251 points for: Plank: 122 sec (+42 pts) plank-a-day Running: 0:12:25 || 1.8 km (+82 pts) warm-up run Pull-Up: 3 reps (+14 pts) 2 reps (+8 pts) YAYOG, W8\/D3 supersets. Push-up with LMI, then LMI w\/LMU, then LMU w\/LMI Let Me Ins: 12 reps (+5 pts) 4 reps (+2\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":378,"position":3},"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":[]},{"id":374,"url":"https:\/\/madstone.net\/?p=374","url_meta":{"origin":378,"position":4},"title":"Day 29\/70: Core and Push","author":"Jorah","date":"December 4, 2011","format":false,"excerpt":"Complex workout. I missed my YAYOG W4\/D4 workout, so I'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't want to delay getting started on Week 5. So sue me. \u00a0Jorah\u00a0earned 810 points for:\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":454,"url":"https:\/\/madstone.net\/?p=454","url_meta":{"origin":378,"position":5},"title":"Day 47\/70","author":"Jorah","date":"December 22, 2011","format":false,"excerpt":"Jorah\u00a0earned 352 points for: Pull-Up: 7 reps || assisted || 25 lb (+27 pts) 6 reps || assisted || 25 lb (+22 pts) 3 reps || assisted || 25 lb (+9 pts) These are \"assisted\" because the focus this week is on DOWN for this exercise. Instructions are to start\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\/378","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=378"}],"version-history":[{"count":1,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/378\/revisions"}],"predecessor-version":[{"id":379,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/378\/revisions\/379"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}