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Old 09-03-2012, 10:39 AM   #511
Norm Swann
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Re: The Barn

16/20 routes
I/C =Green/blk,Yellow, Red/blk, blue w/o sit down start

3 laps on crackboard
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Old 09-03-2012, 02:08 PM   #512
JT Kalnay
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Re: The Barn

Monday September 3, 2012

Four Rounds of:

1 mile
30 GTO (95#)

then practiced ring dips and ring pullups, still working to get that first muscle up...
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Old 09-05-2012, 09:40 AM   #513
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

WU #5: 1 round of:
10 each, arm/leg stretches, 25 wheel Sit-ups
10 Wall Ball @22lb, 10 Chest to Bar Pull-ups
10 Shoulder press, 55lb., 10 cleans, 65lbs.
10 OHS, 65 lb.(3-3-4 shoulder pain), 5 bouldering routes 5/7

Skill: MU= 5 total for September
HSPU=5 + 5 in Skill= 10 total for September

WOD: For time:
100 Air Squats
4 rope ascents, Bachar Ladder
75 Air Squats
3 Bachar Ladder
50 Air Squats
2 Bachar Ladder
25 Air Squats
1 Bachar Ladder 24:50

15 min. Stretching

Hi JT.
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Old 09-05-2012, 03:18 PM   #514
JT Kalnay
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Re: The Barn

Wednesday September 5, 2012

Supervised warmup
deadlifts, presses, air squats, flutter kicks


Diane
21-15-9
Deadlifts, 225#
HSPU, 4 abmats, only moving about 1" on each rep
11:13


Cool down (games prep, games standard)
3 rounds of
35 kbs at 35#, 1 minute rest in between

Hey Norm, is it okay if I post on your board? (guess I shoulda asked first...)
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Old 09-05-2012, 06:26 PM   #515
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Re: The Barn

Bike ride w/ Sandy and Sharon; 18 miles

Welcome to "The Barn" thread JT. Your welcome to post here as long as you want.
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Old 09-06-2012, 09:41 AM   #516
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

WU #6:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Burpees , 10 Ball Cleans, 22lb
25*bench situps, , 15 butterfly pull-ups
10 Toes to Bar, 10 Snatches, 65lbs.
5 bouldering routes 4/8

WOD: Push Press 2-2-2-2-2-2-2 65-75-85-95-100-105-110
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Old 09-06-2012, 02:21 PM   #517
JT Kalnay
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Re: The Barn

Thursday September 6, 2012

Rest Day

walked 1 mile to work, worked, walked 1 mile back.
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Old 09-07-2012, 03:22 PM   #518
JT Kalnay
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Re: The Barn

Friday September 7, 2012

Supervised barbell warmup, then...

12 minutes to find 1RM of OHS
105

12 minutes to find 1RM of PC+PP
220 (PR)

12 minutes to find 1RM of Squat Clean
195 (PR)

Am open to suggestion concerning regaining mobility in hips, quads and hammies 3 years post hip replacement, am suffering with stupid lack of mobility and strength in the hips...
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Old 09-07-2012, 03:36 PM   #519
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Re: The Barn

Climb at Hinckley w/ Rick and Ed-Crack area-conditions were fair to poor. 10% chance of rain turned into 100% rain, but we finished before it got to bad.

JT- have you checked mobilityWOD.com?
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Old 09-08-2012, 12:09 PM   #520
JT Kalnay
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Re: The Barn

Saturday September 8, 2012

15 minutes of rolling around whining about how worked I am from yesterday. 15 minutes of figuring out what to do.

KBS
10x10#
20x20#
35x35#
40X35#
41x35#
42x35#
10x45#
15x45#
20x45#

worked in 100 kinda sorta air squats where I was dropping down onto a box or wall ball

did some wall slides, shoulders really need work

25 pushups unbroken
25 situps unbroken
plank
side plank

Thanks for the idea about looking at the mobility site. Looks like there's lots of good stuff there.

Climbing in the rain is zero fun...
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