{"id":513,"date":"2012-01-23T22:48:59","date_gmt":"2012-01-24T03:48:59","guid":{"rendered":"http:\/\/madstone.net\/?p=513"},"modified":"2012-01-24T22:49:37","modified_gmt":"2012-01-25T03:49:37","slug":"day-970","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=513","title":{"rendered":"Day 9\/70"},"content":{"rendered":"<p>Jorah earned 515 points for:<\/p>\n<ul>\n<li>Body Weight Bulgarian Split Squat:\n<ul>\n<li>1 reps\u00a0(+5 pts)<\/li>\n<li>2 reps\u00a0(+5 pts)<\/li>\n<li>3 reps\u00a0(+5 pts)<\/li>\n<li>4 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+6 pts)<\/li>\n<li>6 reps\u00a0(+7 pts)<\/li>\n<li>7 reps\u00a0(+8 pts)<\/li>\n<li>6 reps\u00a0(+7 pts)<\/li>\n<li>2 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG W2\/D1 &#8211; 8-minute Ladders: ran out of time<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight One-Leg Squat:\n<ul>\n<li>1 reps\u00a0(+5 pts)<\/li>\n<li>2 reps\u00a0(+7 pts)<\/li>\n<li>3 reps\u00a0(+10 pts)<\/li>\n<li>2 reps\u00a0(+7 pts)<\/li>\n<li>1 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG W2\/D1 &#8211; 8-minute Ladders: full ROM on these, no support, but on platform to allow non-working leg room to get out of the way.<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Squat:\n<ul>\n<li>1 reps\u00a0(+5 pts)<\/li>\n<li>2 reps\u00a0(+5 pts)<\/li>\n<li>3 reps\u00a0(+5 pts)<\/li>\n<li>4 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>6 reps\u00a0(+5 pts)<\/li>\n<li>7 reps\u00a0(+5 pts)<\/li>\n<li>8 reps\u00a0(+5 pts)<\/li>\n<li>9 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG W2\/D1 &#8211; 8-minute Ladders: filling in the rest of the 8-minute period from the 1-leg squats<\/li>\n<\/ul>\n<\/li>\n<li>Jump Squat:\n<ul>\n<li>1 reps\u00a0(+5 pts)<\/li>\n<li>2 reps\u00a0(+5 pts)<\/li>\n<li>3 reps\u00a0(+5 pts)<\/li>\n<li>4 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>6 reps\u00a0(+5 pts)<\/li>\n<li>7 reps\u00a0(+5 pts)<\/li>\n<li>8 reps\u00a0(+6 pts)<\/li>\n<li>7 reps\u00a0(+5 pts)<\/li>\n<li>6 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>4 reps\u00a0(+5 pts)<\/li>\n<li>3 reps\u00a0(+5 pts)<\/li>\n<li>2 reps\u00a0(+5 pts)<\/li>\n<li>1 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG W2\/D1 &#8211; 8-minute Ladders: toyotas<\/li>\n<\/ul>\n<\/li>\n<li>Glute Kickback:\n<ul>\n<li>1 lb\u00a0x\u00a01 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a02 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a03 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a04 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a05 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a06 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a05 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a04 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a03 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a02 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a01 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a01 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a02 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a03 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a04 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a05 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a04 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a03 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a02 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a01 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG W2\/D1 &#8211; 8-minute Ladders: bam bams<\/li>\n<\/ul>\n<\/li>\n<li>Box Jumps:\n<ul>\n<li>12 jumps\u00a0||\u00a029 in\u00a0(+44 pts)<\/li>\n<li>12 jumps\u00a0||\u00a021.8 in\u00a0(+31 pts)<\/li>\n<li>12 jumps\u00a0||\u00a014.5 in\u00a0(+19 pts)<\/li>\n<li>12 jumps\u00a0||\u00a07.3 in\u00a0(+8 pts)<\/li>\n<li>not YAYOG, but my own linear periodization idea for box jumps, done as one long set, starting by jumping to the 4th step on the stairs a set # of times, then same on next step down, etc.<\/li>\n<\/ul>\n<\/li>\n<li>Wall Handstand:\n<ul>\n<li title=\"Personal Record!\">53 sec\u00a0(+18 pts)<\/li>\n<li>handstand basic training<\/li>\n<\/ul>\n<\/li>\n<li>Plank:\n<ul>\n<li>22 sec\u00a0(+7 pts)<\/li>\n<li>plank-a-day &#8211; RKC plank<\/li>\n<\/ul>\n<\/li>\n<li>Walked up the stairs (in lieu of the elevator):\n<ul>\n<li title=\"Personal Record!\">40 floors\u00a0(+80 pts)<\/li>\n<li>I feel like I should get at least half credit for climbing DOWN 40 floors before turning around and climbing UP those same floors&#8230;<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Jorah earned 515 points for: Body Weight Bulgarian Split Squat: 1 reps\u00a0(+5 pts) 2 reps\u00a0(+5 pts) 3 reps\u00a0(+5 pts) 4 reps\u00a0(+5 pts) 5 reps\u00a0(+6 pts) 6 reps\u00a0(+7 pts) 7 reps\u00a0(+8 pts) 6 reps\u00a0(+7 pts) 2 reps\u00a0(+5 pts) YAYOG W2\/D1 &#8211; 8-minute Ladders: ran out of time Body Weight One-Leg Squat: 1 reps\u00a0(+5 pts) 2 reps\u00a0(+7 &hellip; <a href=\"https:\/\/madstone.net\/?p=513\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 9\/70&#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-513","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-8h","jetpack-related-posts":[{"id":515,"url":"https:\/\/madstone.net\/?p=515","url_meta":{"origin":513,"position":0},"title":"Day 8\/70","author":"Jorah","date":"January 22, 2012","format":false,"excerpt":"Jorahearned 491 points for: Decline Push-Up: 1 reps\u00a0(+5 pts) 2 reps\u00a0(+5 pts) 3 reps\u00a0(+5 pts) 4 reps\u00a0(+6 pts) 5 reps\u00a0(+7 pts) 4 reps\u00a0(+6 pts) 3 reps\u00a0(+5 pts) 2 reps\u00a0(+5 pts) 1 reps\u00a0(+5 pts) 1 reps\u00a0(+5 pts) 2 reps\u00a0(+5 pts) 3 reps\u00a0(+5 pts) 2 reps\u00a0(+5 pts) 1 reps\u00a0(+5 pts) 1 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":517,"url":"https:\/\/madstone.net\/?p=517","url_meta":{"origin":513,"position":1},"title":"Day 12\/70","author":"Jorah","date":"January 26, 2012","format":false,"excerpt":"I earned 558 points on\u00a0fitocracy.com\u00a0for: Stretching: 0:05:00 (+2 pts) Trying to let my lower back straighten out by doing knee-to-chest stretches before getting out of bed. Plank: 15 sec (+5 pts) 536 sec (+100 pts) #1 - RKC plank to warm up. #2 PR attempt. Parallel-Grip Pull-Up: 1 reps (+3\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":513,"position":2},"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":[]},{"id":427,"url":"https:\/\/madstone.net\/?p=427","url_meta":{"origin":513,"position":3},"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":463,"url":"https:\/\/madstone.net\/?p=463","url_meta":{"origin":513,"position":4},"title":"Day 52\/70","author":"Jorah","date":"December 27, 2011","format":false,"excerpt":"Jorahearned 307 points for: Mountain Climbers: 30 reps (+11 pts) 20 reps (+7 pts) 14 reps (+5 pts) Nasty rain and cold today. No way I'm going outside in workout clothes. Doing these as the 'pre fatigue' portion of the workout (idea found in 'Corps Strength' book) Body Weight Lunge:\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":495,"url":"https:\/\/madstone.net\/?p=495","url_meta":{"origin":513,"position":5},"title":"Day 1\/70","author":"Jorah","date":"January 15, 2012","format":false,"excerpt":"My modified YAYOG program \u00a0 Jorah\u00a0earned 750 points for: Plank: 17 sec\u00a0(+5 pts) 19 sec\u00a0(+6 pts) 18 sec\u00a0(+6 pts) 21 sec\u00a0(+7 pts) 69 sec\u00a0(+24 pts) 321 sec\u00a0(+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\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\/513","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=513"}],"version-history":[{"count":1,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/513\/revisions"}],"predecessor-version":[{"id":514,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/513\/revisions\/514"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=513"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=513"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=513"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}