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-   -   The Barn (https://board.crossfit.com/showthread.php?t=58847)

Norm Swann 05-26-2018 04:35 PM

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

Norm Swann 05-27-2018 12:46 PM

Re: The Barn
 
Bike w/Sandy 11.70 miles in 56 mins. avg. 12.5

Norm Swann 05-30-2018 05:22 AM

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

Norm Swann 08-19-2019 05:49 PM

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.

Norm Swann 08-21-2019 11:36 AM

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

Norm Swann 08-23-2019 10:23 AM

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

Norm Swann 08-25-2019 10:15 AM

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

Norm Swann 08-27-2019 08:54 PM

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

Norm Swann 08-30-2019 09:38 AM

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

Norm Swann 11-02-2019 11:46 AM

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

Norm Swann 11-07-2019 01:30 PM

Re: The Barn
 
11/5/19
Arm/Leg Swings
SU 46-62-24-90
DU 3-2-5-6-3
Situps 50
Push ups 10
Dips 5-5-5
4 Wrist Rolls @ 10 lbs.
10 rows, 5 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

Norm Swann 11-07-2019 01:34 PM

Re: The Barn
 
11/7/19
Arm/Leg Swings
SU 100-52-51
DU 1-1-2-2-1-1-2-2
Situps 50
Push ups 10
Dips 6-6-6
4 Wrist Rolls @ 10 lbs.
10 rows, 8 w/ false grip
Pull ups 6-6-6
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
1 lap across climbing wall starting R-L
2-1/2 lap crack board, feet on top

Norm Swann 11-08-2019 12:29 PM

Re: The Barn
 
11/8/19
Arm/Leg Swings
SU 85-83-82
DU 1-2-1-2-1
Situps 50
Push ups 10
Dips 6-6-6
4 Wrist Rolls @ 10 lbs.
10 rows, 8 w/ false grip
Pull ups 6-6-6
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- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 80 lbs.

1 lap across climbing wall starting L-R
1 lap across climbing wall starting R-L
(2): 1/2 lap crack board, feet on top

Norm Swann 11-11-2019 08:07 PM

Re: The Barn
 
11/10/19
Arm/Leg Swings
SU 34-68-47-74
DU 1-2-5-7-7
Situps 50
Push ups 12
Dips 7-7-7
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 7-7-7
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- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 80 lbs.

1 lap across climbing wall starting L-R
1 lap across climbing wall starting R-L
(2): 1/2 lap crack board, feet on top

Norm Swann 11-11-2019 08:10 PM

Re: The Barn
 
11/11/19
Arm/Leg Swings
SU 62-72-28-30
DU 2-4-6-1-1-5-8
Situps 50
Push ups 12
Dips 9-8-8
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 9-8-8
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- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

1 lap across climbing wall starting L-R
1 lap across climbing wall starting R-L
(2): 1/2 lap crack board, feet on top

Norm Swann 11-14-2019 07:12 PM

Re: The Barn
 
Climb in The Barn w/Kevin

Norm Swann 11-17-2019 09:31 AM

Re: The Barn
 
11/15/19
Arm/Leg Swings
SU 32-73-76-100
DU 1-2-7-5-5-7
Situps 50
Push ups 12
Dips 9-8-8
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 9-8-8
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- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

1 lap across climbing wall starting L-R
Start of boulder routes, got all but 1
(2): 1/2 lap crack board, feet on top

Norm Swann 11-17-2019 09:35 AM

Re: The Barn
 
11/16/19
Climb in barn, do boulder routes as high as I felt comfortable; jumped off a couple times at the halfway mark, still favoring left leg.

(2): 1/2 lap crack board, feet on top, was able to make turn on 2nd 1/2 lap.

Norm Swann 11-18-2019 10:42 AM

Re: The Barn
 
11/18/19
Arm/Leg Swings
SU 55-100-62-54
DU 2-3-2-3-4-2-5-6=27
Situps 50
Push ups 15
Dips 10-9-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10-9-9
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- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

1 lap across climbing wall starting L-R
1 lap across climbing wall starting R-L
(2): 1/2 lap crack board, feet on top

Norm Swann 11-22-2019 10:12 AM

Re: The Barn
 
11/19/19 Climb at Beach City w/ Ken
11/20/19 Work at Beaver Creek w/Tom
11/21/19 Climb at The Barn w/Kevin
11/22/19
Arm/Leg Swings
SU 81-19-73-52
DU 2-6-2-7-8-4=29
Situps 50
Push ups 15
Dips 10-9-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10-9-9
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- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

(1): 1/2 lap crack board, feet on top
(1): lap crack board, feet on top

Norm Swann 11-26-2019 08:37 AM

Re: The Barn
 
11/24/19
Arm/Leg Swings
SU 87-48-83-87
DU 7-8-6-10=31
Situps 50
Push ups 15
Dips 10-9-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10-9-9
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- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

Start of bouldering routes
(2): 1/2 lap crack board, feet on top

Monday: Beaver Creek

Norm Swann 12-09-2019 08:53 AM

Re: The Barn
 
12/5/19 Traverse at The Barn, still have stitches in so took it easy.
12/9/19-First workout since knee surgery on 11/27/19
Arm/Leg Swings
SU 55-14
Situps 45
Push ups 10
Dips 5-5-5
4 Wrist Rolls @ 10 lbs.
10 rows 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- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

1 lap across climbing wall starting L-R
1 lap across climbing wall starting R-L

Norm Swann 12-10-2019 07:35 AM

Re: The Barn
 
12/9/19 (last post should have been 12/8/19)
Arm/Leg Swings
SU 60-29
Situps 50
Push ups 12
Dips 6-6-6
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 6-6-5
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 20 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

1/2 lap across climbing wall starting L-R
1/2 lap across climbing wall starting R-L
1 lap across climbing wall starting L-R

Norm Swann 12-11-2019 06:04 PM

Re: The Barn
 
12/10/19
Arm/Leg Swings
SU 69-58
Situps 50
Push ups 15
Dips 7-6-6
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 7-6-6
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- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

1/2 lap across climbing wall starting L-R
1/2 lap across climbing wall starting R-L
1 lap across climbing wall starting L-R-L

Norm Swann 12-11-2019 06:05 PM

Re: The Barn
 
12/11/19
Arm/Leg Swings
SU 67-46-51
Situps 50
Push ups 15
Dips 7-6-6
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 7-6-6
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- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

1 lap across climbing wall starting L-R-L
1 lap across climbing wall starting R-L-R

Norm Swann 12-13-2019 12:57 PM

Re: The Barn
 
Arm/Leg Swings
SU 81-65-52
Situps 50
Push ups 15
Dips 8-8-8
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 8-8-8
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

1 lap across climbing wall starting L-R-L
1/2 lap on red route L-R, 3 falls (didn't go up to finish)

(2) 1/2 laps on Crackboard

Norm Swann 12-16-2019 07:50 AM

Re: The Barn
 
12/14/19 Climb at Shaker Rocks w/Kent, Ken, Tim, Lisa, Jeff and Beth

12/15/19
Arm/Leg Swings
SU 110-85-80
Situps 50
Push ups 15
Dips 9-8-8
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 9-8-8
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs.
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

1 lap across climbing wall starting L-R-L
1/2 lap on red route L-R, 1 fall
(3) 1/2 laps on Crackboard

Norm Swann 12-19-2019 11:45 AM

Re: The Barn
 
12/16/19 worked out but didn't keep a record of it
12/17/19 Shaker Rocks w/Nahomi. Saw George and Vivian there.
12/18/19
Arm/Leg Swings
SU 86-110-100-45
Situps 50
Push ups 15
Dips 10-8-8
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10-9-8
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., went up one hole
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 100 lbs.

1 lap across climbing wall starting L-R-L
Red route, 1 rest
(3) 1/2 laps on Crackboard

Norm Swann 12-21-2019 01:56 PM

Re: The Barn
 
12/19/19 Climb at The Barn with Kevin, Nahomi, and Frank
12/20/19 Set 3 new routes, housekeeping on older routes.
12/21/19
Arm/Leg Swings
SU 101-63-105-110=379
Situps 50
Push ups 15
Dips 10-9-8
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10-9-8
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., went up one hole
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 110 lbs.

1 lap across climbing wall starting L-R-L
Red route, 2 rests
(3) 1/2 laps on Crackboard

Norm Swann 12-22-2019 10:38 AM

Re: The Barn
 
Boulder at The Barn

Norm Swann 12-29-2019 10:40 AM

Re: The Barn
 
12/28/19 Climb at new area

12/29/19
Arm/Leg Swings
SU 110-110-88-110=418
DU 6-8-4-11-4=33
Situps 50
Push ups 15
Dips 10-9-8
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10-9-8
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., went up one hole
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 110 lbs.

(3) 1/2 laps on Crackboard

Norm Swann 12-31-2019 03:07 PM

Re: The Barn
 
12/30/19 boulder at The Barn

12/31/19
Arm/Leg Swings
SU 49-125-125-117=416
DU 2-11-8-4-3=28
Situps 50
Push ups 15
Dips 10-9-8
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10-9-8
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., went up one hole
5- 1 pull up then 5 sec. false grip hang
15 Reverse Hyper @ 110 lbs.

(3) 1/2 laps on Crackboard

Norm Swann 01-05-2020 08:20 PM

Re: The Barn
 
1/2/20 Boulder at The Barn with Kevin

1/3/20
Arm/Leg Swings
SU 98-111-148-87=444
DU 12-3-9-9-3=33
Situps 50
Push ups 15
Dips 10-9-8
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., went up one hole
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs.

(3) 1/2 laps on Crackboard

1/5/20
Arm/Leg Swings
5 Ab Roller
Dips 6-6
15 Air Squats
Boulder at The Barn

Norm Swann 01-07-2020 09:56 AM

Re: The Barn
 
1/7/20
Arm/Leg Swings
SU 150-125-141-125=541
DU 1-1-7-2-5=16
Situps 50
Push ups 15
Dips 10-9-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., went up one hole
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs.

(1) 1/2 lap on Crackboard
(1) 1 lap on Crackboard
(1) 1/2 lap on Crackboard

Norm Swann 01-10-2020 04:37 PM

Re: The Barn
 
1/8/20 Boulder at The Barn w/Nahomi

1/9/20 Boulder at The Barn w/Kevin & Conner

1/10/20
Arm/Leg Swings
SU 142-150-90-139=521
DU 4-6-6-3-12=31
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., went up one hole
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
10 Ab Roller

(3) 1/2 lap on Crackboard

Norm Swann 01-13-2020 10:38 AM

Re: The Barn
 
Arm/Leg Swings
SU 150-150-53-150=503
DU 6-3-4-10-2=25
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
10 Ab Roller

(3) 1/2 lap on Crackboard: adjusted to narrow hands on south end

Norm Swann 01-13-2020 10:47 AM

Re: The Barn
 
1/12/20
Arm/Leg Swings
10 Ab Roller
Dips 6-6
15 Air Squats
3 min./20 lb. Hamstring Stretch @ 45"

Boulder at The Barn

Tim Babcock 01-13-2020 04:16 PM

Re: The Barn
 
It's good to see you posting again and back at it. Keep up the good work!

Norm Swann 01-20-2020 09:21 PM

Re: The Barn
 
Thanks Tim: improving slowly, but improving.

Thursday:
Boulder at The Barn w/Kevin and Conner

Friday:
Arm/Leg Swings
SU 133-127-65-175=460
DU 3-8-7-8-7=33
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
10 Ab Roller

(3) 1/2 lap on Crackboard

Today:
Boulder at The Barn.

Norm Swann 01-29-2020 03:25 PM

Re: The Barn
 
1/22/20
Arm/Leg Swings
SU 55-150-123-150=478
DU 4-6-5-4-6=25
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

1/23/20
Boulder at The Barn w/Kevin

1/28/20
Boulder at The Barn

1/29/20
Arm/Leg Swings
SU 150-77-102-91=420
DU 6-6-8-8-3=31
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard


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