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Old 12-23-2010, 02:43 PM   #111
Tim Babcock
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Re: The Barn

Sweet platform Norm! I've been busy too. I added a new feature to my wall. Your welcome to come over the holidays and climb.
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Old 12-23-2010, 04:08 PM   #112
Norm Swann
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Re: The Barn

Thanks Tim. I'll see what i can do about making it over.

Warmup#3 (minus the air squats):
2nd=1min.Jump-Jump-Jump-Explode,
1st=10 Pull-ups, 2nd=10 knees to elbows, 3rd=10 Towel Pull-ups
5 bench Press, 100 lb.
1st=5 Shoulder press, 60lb.,2nd=5 split jerk, 60lb.,3rd 5 Thruster, 40lb.
1st= 5 Deadlift, 75 lb., 2nd= 5 push press, 60lb., 3rd 5 cleans, 40lbs.
3 sets

WOD: Burning thighs Tabata "Bottom to Bottom" Squat.
13-13-12-12-10-9-8-8; 9:34 mile
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Old 12-24-2010, 02:57 PM   #113
Norm Swann
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Re: The Barn

Warm-up #2
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20, 3rd=10 Box Jumps,24
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
3 sets

DT modified: 5 rounds for time
110lb. Deadlift, 12 reps
50lb. Hang Power Clean, 9 reps
50lb. Push Jerk, 6 reps 12:49
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Old 12-26-2010, 09:13 PM   #114
Norm Swann
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Re: The Barn

Short warm-up

"Bull" modified: Two rounds for time of:
25 Double-unders
45 pound Overhead squat, 25 reps
25 Pull-ups
Run 1 mile
36:42
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Old 12-27-2010, 03:58 PM   #115
Norm Swann
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Re: The Barn

Warmup #1:
140 Single Unders (1st set only)
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 2 sets toes to wall, unassisted. 1 set heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 30lb.
3 Forearm Rolls @ 15lb
3 sets

Split Jerk 85-95-100-105-110(U)-110-115
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Old 12-28-2010, 02:24 PM   #116
Norm Swann
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Re: The Barn

Warm-up #2
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20, 3rd=10 Box Jumps,24
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/5 dips
3 sets

Seven rounds for time of:
45-50-55-60-65-70-75 (one/round) pound Front squat, 3 reps
7 L-pull-ups
11:14
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Old 12-29-2010, 09:08 AM   #117
Norm Swann
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Re: The Barn

20 routes on climbing wall, several incompletes & 1 broken jib.

Tim, I will have to take a raincheck for a visit; need to get into better shape before I come to the Shed.
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Old 12-30-2010, 03:36 PM   #118
Norm Swann
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Re: The Barn

Warmup#3:
1st = 20 Air Squats 2nd=1min.Jump-Jump-Jump-Explode, 3rd = 20 Air Squats
1st=10 Pull-ups, 2nd=10 knees to elbows, 3rd=10 Towel Pull-ups
5 bench Press, 105 lb.
1st=5 Shoulder press, 60lb.,2nd=5 split jerk, 75lb.,3rd 5 Thruster, 50lb.
1st= 5 Deadlift, 105 lb., 2nd= 5 push press, 75lb., 3rd 5 cleans, 50lbs.
3 sets

AMRAP in 20 minutes of:
4 Dips
4 Assisted Handstand push-ups (heel to wall)
8 20lb. Kettlebell swings
8 rounds and one dip
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Old 12-31-2010, 10:57 AM   #119
Norm Swann
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Re: The Barn

"Murph" modified, For time:
1 mile Run
60 Pull-ups
110 Push-ups
160 Squats
1 mile Run
53:04
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Old 01-01-2011, 11:40 AM   #120
Norm Swann
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Re: The Barn

Warmup #1:
140 Single Unders (1st set only)
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups;toes to wall, unassisted.Heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 30lb.
3 Forearm Rolls @ 15lb
3 sets

"Jack" jacked;
Complete as many rounds as possible in 20 minutes of:
65 pound Push press, 10 reps
10 KB Swings, 20 lb.
10 Box jumps, 20 inch box
6 rounds
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