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Old 05-30-2013, 05:51 PM   #631
Norm Swann
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Re: The Barn

Thanks JT

15/17 Bouldering routes; back felt pretty good

Run 800 meters 3:36

Evening
Bike 19.2 miles with Sandy: Avg. 13.3
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Old 05-31-2013, 12:19 PM   #632
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Re: The Barn

WU: Roller, 10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 5 pull-ups(strict)

AMRAP in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 +(5+10+1)

15 reps on reverse hyper @ 40 lbs.

3 rounds of:
Run 300m
1 min rest in between rounds 1:13 - 1:16 - 1:25

15 reps on reverse hyper @ 40 lbs.
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Old 06-05-2013, 04:43 AM   #633
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Re: The Barn

Yesterday:
10 routes at Hinckley Crack with Rick and Kerry
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Old 06-16-2013, 06:38 PM   #634
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Re: The Barn

Yesterday:
10 routes at Hinckley Crack and Snoopy with Rick and Tim

Today:
Arm and leg swings
Run 800m 4:05
15 reps on reverse hyper @ 40 lbs.

WOD: 3 rounds for time of:
4 Burpee Ring Dips
10 Box Jumps, 20"
12 DU
15 Air Squats 3:19-3:43-4:49 Total 10:55

2 rounds of:
15 reps on reverse hyper @ 40 lbs.

Roller
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Old 06-17-2013, 07:10 PM   #635
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Re: The Barn

13/18 Bouldering routes

3 rounds of:
15 reps on reverse hyper @ 40 lbs.
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Old 06-23-2013, 07:45 PM   #636
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Re: The Barn

Thursday-Saturday

Red River trip with Tim. My first trip since fall; great time. Back did ok.

Saw Robert, Nahomi and family, Kel, Ken, and Milt was in from Indiana.
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Last edited by Norm Swann; 06-23-2013 at 07:47 PM..
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Old 06-25-2013, 09:17 AM   #637
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Re: The Barn

15 reps on reverse hyper @ 40 lbs.

Squat holds, 12% incline
5 pullups

Shoulder Press; 5 reps of: 25-30; 10 reps of 35 1 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45-50; 10 reps of 55 1 min. rest in-between

15 reps on reverse hyper @ 40 lbs.

WOD: 3 rounds for time of:
4 Ring Dips
8 Man on Fire Burpees
16 Situps
Run 300m
3:56-4:06-3:53 Total=11:55

15 reps on reverse hyper @ 40 lbs., Squat holds for 20 secs: 12%-8%-4%-0%
Roller
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Old 07-07-2013, 10:36 AM   #638
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Re: The Barn

Yesterday: 50 K Bike Ride on the Perkiomen Trail near Valley Forge National Park- about 3 hours with Andrew, Jennifer and Sandy

Picked raspberries along the way.
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Old 07-07-2013, 02:38 PM   #639
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Re: The Barn

Nice ride, especially stopping to pick the berries!
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Old 07-24-2013, 07:01 PM   #640
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Re: The Barn

Monday: 1st Yoga class-seemed to help- squatting was easy at the end of the class.
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