{"id":470,"date":"2011-12-31T12:33:49","date_gmt":"2011-12-31T17:33:49","guid":{"rendered":"http:\/\/madstone.net\/?p=470"},"modified":"2012-01-15T12:34:59","modified_gmt":"2012-01-15T17:34:59","slug":"day-5570-dubbed-the-workout-of-the-beast","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=470","title":{"rendered":"Day 55\/70 dubbed &#8220;The Workout of the Beast&#8221;"},"content":{"rendered":"<p><a id=\"username_2710210\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 666 points for:<\/p>\n<ul>\n<li>Plank:\n<ul>\n<li>251 sec (+87 pts)<\/li>\n<li>plank-a-day<\/li>\n<\/ul>\n<\/li>\n<li>Running:\n<ul>\n<li>0:12:31 || 1.1 mi (+78 pts)<\/li>\n<li>Pre-fatigue warm-up run<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Inverted Row (Let Me Ups):\n<ul>\n<li>6 reps (+9 pts)<\/li>\n<li>6 reps (+9 pts)<\/li>\n<li>6 reps (+9 pts)<\/li>\n<li>6 reps (+9 pts)<\/li>\n<li>6 reps (+9 pts)<\/li>\n<li>6 reps (+9 pts)<\/li>\n<li>YAYOG 1st Class program, Week 8, Day 5, Stappers: Repeat as many cycles of the given exercises and reps as you can in 20 min., no rest. These LMU done with knees bent.<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Lunge:\n<ul>\n<li>12 reps (+15 pts)<\/li>\n<li>12 reps (+15 pts)<\/li>\n<li>12 reps (+15 pts)<\/li>\n<li>12 reps (+15 pts)<\/li>\n<li>12 reps (+15 pts)<\/li>\n<li>12 reps (+15 pts)<\/li>\n<li>15 reps (+18 pts)<\/li>\n<li>YAYOG Alternating Side Lunge (YAYOG W8\/D5, Stappers)<\/li>\n<\/ul>\n<\/li>\n<li>Push-Up:\n<ul>\n<li>8 reps (+12 pts)<\/li>\n<li>8 reps (+12 pts)<\/li>\n<li>8 reps (+12 pts)<\/li>\n<li>8 reps (+12 pts)<\/li>\n<li>8 reps (+12 pts)<\/li>\n<li>8 reps (+12 pts)<\/li>\n<li>18 reps (+27 pts)<\/li>\n<li>12 reps (+18 pts)<\/li>\n<li>(YAYOG W8\/D5, Stappers) (last 2 sets I did just for points&#8230; I know, I know&#8230;)<\/li>\n<\/ul>\n<\/li>\n<li>Chin-Up:\n<ul>\n<li>5 reps (+26 pts)<\/li>\n<li>Prash, I think I found the culprit! These really tweaked my elbow.<\/li>\n<\/ul>\n<\/li>\n<li>Cycling:\n<ul>\n<li title=\"Personal Record!\">0:51:00 || 7.9 mi (+125 pts)<\/li>\n<li>I was surprised by how readily I picked this up. Haven&#8217;t been on a bike in 15+ years.<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Close Squat:\n<ul>\n<li>20 reps (+15 pts)<\/li>\n<li title=\"Personal Record!\">24 reps (+18 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Parallel-Grip Pull-Up:\n<ul>\n<li title=\"Personal Record!\">5 reps (+32 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Bench Dip (Seated Dip):\n<ul>\n<li>3 reps (+3 pts)<\/li>\n<li>3 reps (+3 pts)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Jorah\u00a0earned 666 points for: Plank: 251 sec (+87 pts) plank-a-day Running: 0:12:31 || 1.1 mi (+78 pts) Pre-fatigue warm-up run Body Weight Inverted Row (Let Me Ups): 6 reps (+9 pts) 6 reps (+9 pts) 6 reps (+9 pts) 6 reps (+9 pts) 6 reps (+9 pts) 6 reps (+9 pts) YAYOG 1st Class program, &hellip; <a href=\"https:\/\/madstone.net\/?p=470\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 55\/70 dubbed &#8220;The Workout of the Beast&#8221;&#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-470","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-7A","jetpack-related-posts":[{"id":459,"url":"https:\/\/madstone.net\/?p=459","url_meta":{"origin":470,"position":0},"title":"Day 49\/70","author":"Jorah","date":"December 24, 2011","format":false,"excerpt":"Jorah\u00a0earned 352 points for: Running: 0:11:30 || 1 mi (+68 pts) 0:11:34 || 1 mi (+68 pts) Running as a warm-up for the workout. I may do another full 5.5 K later today. Body Weight Inverted Row (Let Me Ups): 6 reps (+9 pts) 6 reps (+9 pts) 6 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":427,"url":"https:\/\/madstone.net\/?p=427","url_meta":{"origin":470,"position":1},"title":"Day 69\/70","author":"Jorah","date":"January 14, 2012","format":false,"excerpt":"Jorah\u00a0earned 1250 points for: Side Plank: 70 sec (+49 pts) 40 sec (+28 pts) Note: I still hate side planks. Plank: 22 sec (+7 pts) 17 sec (+5 pts) 23 sec (+8 pts) 16 sec (+5 pts) 44 sec (+15 pts) 50 sec (+17 pts) 45 sec (+15 pts) 30\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":482,"url":"https:\/\/madstone.net\/?p=482","url_meta":{"origin":470,"position":2},"title":"Day 63\/70","author":"Jorah","date":"January 8, 2012","format":false,"excerpt":"Jorah\u00a0earned 1052 points for: Plank: 421 sec (+100 pts) 135 sec (+47 pts) Yeah, you want some of this, 2012? Bring it. Body Weight Inverted Row (Let Me Ups): 6 reps (+9 pts) 6 reps (+9 pts) 6 reps (+9 pts) 6 reps (+9 pts) 6 reps (+9 pts) 6\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":355,"url":"https:\/\/madstone.net\/?p=355","url_meta":{"origin":470,"position":3},"title":"Day 21\/70: Legs","author":"Jorah","date":"November 26, 2011","format":false,"excerpt":"\u00a0Jorah\u00a0earned 525 points for: Plank: 30 sec\u00a0(+10 pts) 62 sec\u00a0(+21 pts) 128 sec\u00a0(+44 pts) 87 sec\u00a0(+30 pts) 81 sec\u00a0(+28 pts) 56 sec\u00a0(+19 pts) Daily plank for the Plank More Than 10 Minutes group. Note: it is easier to track plank times accurately if you actually start the timer. Oops! Didn't\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":434,"url":"https:\/\/madstone.net\/?p=434","url_meta":{"origin":470,"position":4},"title":"Day 66\/70","author":"Jorah","date":"January 11, 2012","format":false,"excerpt":"Jorah\u00a0earned 669 points for: Plank: 21 sec (+7 pts) 16 sec (+5 pts) 26 sec (+9 pts) 23 sec (+8 pts) 42 sec (+14 pts) 241 sec (+84 pts) First 4 sessions are the RKC plank: http:\/\/youtu.be\/6TKktamzq4o 5th was my 1st wall-plank attempt (feet on wall), final plank my normal\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":493,"url":"https:\/\/madstone.net\/?p=493","url_meta":{"origin":470,"position":5},"title":"Day 2\/70","author":"Jorah","date":"January 16, 2012","format":false,"excerpt":"Jorah\u00a0earned 678 points for: Side Plank: 80 sec\u00a0(+55 pts) Just letting my abs know I'm serious. Plank: 17 sec\u00a0(+5 pts) 19 sec\u00a0(+6 pts) 18 sec\u00a0(+6 pts) 14 sec\u00a0(+4 pts) 61 sec\u00a0(+21 pts) 298 sec\u00a0(+100 pts) 1-4 are RKC planks, # 5 is YAYOG 'knee up' variant, #6 is a maintenance\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\/470","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=470"}],"version-history":[{"count":1,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/470\/revisions"}],"predecessor-version":[{"id":471,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/470\/revisions\/471"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=470"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=470"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=470"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}