Re: The Barn
 

Sat: Mill w/Tim, Jeff, Robert & Nahomi. Another fun day at the Mill

Re: The Barn
 

Bike w/Sandy 11.70 miles in 56 mins. avg. 12.5

Re: The Barn
 

Tues. Mill
Fell onto a hold and messed my knee :ranting2:

Re: The Barn
 

I lost all my recent posts?

Friday: Climb at Logtown.

Sunday:
Arm/Leg Swings
SU 96-104
Situps 50
Push ups 12
Dips 8-6
4 Wrist Rolls @ 10 lbs.
10 rows
Pull ups 8-5-5
Wall Balls @ 4 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5- 5 sec False Grip Hang + Pull up
15 Reverse Hyper @ 80 lbs.

Re: The Barn
 

Arm/Leg Swings
SU 125-73
DU 1
Situps 50
Push ups 12
Dips 6-6-4
4 Wrist Rolls @ 10 lbs.
10 rows
Pull ups 9-5-5
Wall Balls @ 4 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5- 5 sec False Grip Hang + Pull up
15 Reverse Hyper @ 80 lbs.

1.5 laps across climbing wall L-R
2 min. rest
1.5 laps across climbing wall R-L

Re: The Barn
 

Arm/Leg Swings
SU 76-62
DU 1-1-1-1-1
Situps 50
Push ups 12
Dips 10-5-5
4 Wrist Rolls @ 10 lbs.
10 rows
Pull ups 8-5-4-3
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5- 5 sec False Grip Hang + Pull up
15 Reverse Hyper @ 80 lbs.

1.5 laps across climbing wall L-R
2 min. rest
1.5 laps across climbing wall R-L

Run/Jog 400m in 3:04

Re: The Barn
 

Arm/Leg Swings
SU 82-87
DU 1-1-1-1-1-2
Situps 50
Push ups 15
Dips 10-6-5
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10-5-4-4
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5- 5 sec False Grip Hang + Pull up
15 Reverse Hyper @ 80 lbs.

1.5 laps across climbing wall L-R
2 min. rest
1.5 laps across climbing wall R-L

Run/Jog 400m in 2:31, 2 min. rest, 2:24

Re: The Barn
 

Monday: Climb at Whipp's. Managed to get Buzzard. Ed was in town.

Re: The Barn
 

Yesterday Whipp's w/Rick & Ken: Keyhole and left variation, You Break it and left variation.

Today:
Arm/Leg Swings
SU 56-87
DU 1-1-1-2-2
Situps 50
Push ups 15
Dips 10-6-5
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10-6-5
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
Pull up + 5 sec. false grip hang 1-1-2-1
15 Reverse Hyper @ 80 lbs.

1.5 laps across climbing wall L-R
2 min. rest
1.5 laps across climbing wall R-L

Run/Jog 400m in 2:27, 2 min. rest, 2:24
800m in 5:44

Re: The Barn
 

Arm/Leg Swings
SU 83-86
DU 1-2-2-1-2
Situps 42
Push ups 10
Dips 5-5-5
4 Wrist Rolls @ 10 lbs.
10 rows, 4 w/ false grip
Pull ups 5-5-5
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5-5 sec. false grip hang
15 Reverse Hyper @ 80 lbs.

1 lap across climbing wall starting L-R