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Old 07-15-2020, 03:21 PM   #1161
Norm Swann
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Re: The Barn

Arm/Leg Swings
Situps 50 (25-5-20)
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
15 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-1 pull up then 5 sec. hang
15 Reverse Hyper @ 160 lbs
20 Ab Roller
(3) Jog about 1/8 mile
(1) Jog 1/4 mile
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Old 07-16-2020, 03:39 PM   #1162
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Re: The Barn

Tuesday: Boulder at The Barn
Thursday: Boulder at The Barn, (3) 1/2 laps on crackboard
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Old 07-19-2020, 12:48 PM   #1163
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Re: The Barn

Arm/Leg Swings
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
15 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-1 pull up then 5 sec. hang
15 Reverse Hyper @ 160 lbs
20 Ab Roller
Jog .15 mile in 1:27
Jog .25 mile in 2:18
Jog .23 mile in 2:10
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Old 07-21-2020, 09:18 AM   #1164
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Re: The Barn

Yesterday: Trail work

Today:
Arm/Leg Swings
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
15 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-1 pull up then 5 sec. hang
15 Reverse Hyper @ 160 lbs
20 Ab Roller
Jog .25 mile in 2:19
Jog .24 mile in 2:01
Jog .28 mile in 2:29
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Old 07-24-2020, 06:28 PM   #1165
Norm Swann
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Re: The Barn

Thursday: Climb at barn w/Robert & Nahomi

Friday: Whipp's w/Ken, Ed & Nahomi
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Old 07-28-2020, 08:20 AM   #1166
Norm Swann
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Re: The Barn

Sunday:
Arm/Leg Swings
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
15 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-1 pull up then 5 sec. hang
15 Reverse Hyper @ 180 lbs
20 Ab Roller
Jog .25 mile in 2:24
Jog .51 mile in 4:59
Jog .24 mile in 2:03

Monday: Boulder at the Barn, (3) 1/2 laps on crackboard (rest after each 1/2 lap)


Today:
Arm/Leg Swings
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
15 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 55 lbs. 7-6-2=15
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-1 pull up then 5 sec. hang
15 Reverse Hyper @ 180 lbs
20 Ab Roller
Jog .23 mile in 2:17
Jog .51 mile in 4:48
Jog .23 mile in 2:16
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Old 07-31-2020, 09:05 AM   #1167
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Re: The Barn

Wed: Boulder at Rock Mill w/Tim

Thursday: Boulder at The Barn w/Kevin

Friday:
Arm/Leg Swings
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
15 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 55 lbs. 5-8-2=15
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-2 pull ups then 5 sec. hang
15 Reverse Hyper @ 180 lbs
20 Ab Roller
Jog .25 mile in 2:23
Jog .5 mile in 5:01
Jog .24 mile in 2:06
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Old 08-03-2020, 06:48 PM   #1168
Norm Swann
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Re: The Barn

Arm/Leg Swings
(2) Situps 50
Push ups 15
Dips 10-10-10
Pull ups 5 KCTB, 10 S, 10 K
(2) 15 KBS @ 44 lbs.
15 Air Squats
Jog .27 mile in 2:51
Jog .44 mile in 4:15
Jog .27 mile in 2:35
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Old 08-07-2020, 09:00 AM   #1169
Norm Swann
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Re: The Barn

Weds:Arm/Leg Swings
(2) Situps 50
(2) Push ups 15
Dips 10-10-8-2
Pull ups 5 KCTB, 10 S, 10 K
(2) 15 KBS @ 44 lbs.
(2)15 Air Squats
Rows w/FG 10-15
Jog .27 mile in 3:51
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Old 08-11-2020, 09:23 AM   #1170
Norm Swann
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Re: The Barn

Fri:Arm/Leg Swings
(2) Push ups 15
Dips 10-10-10
Pull ups 5 KCTB, 10 S, 10 K
(2) 15 KBS @ 44 lbs.
(2)15 Air Squats
Rows w/FG 10
Jog .24 mile in 2:39

Mon: Boulder in The Barn, (3) 1/2 laps on crackboard

Tuesday:
Arm/Leg Swings
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
15 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 55 lbs. 10-5=15
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-2 pull ups then 5 sec. hang
15 Reverse Hyper @ 180 lbs
20 Ab Roller
Jog .26 mile in 2:29
Jog .51 mile in 4:57
Jog .24 mile in 2:09
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