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Old 05-26-2018, 04:35 PM   #1081
Norm Swann
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Re: The Barn

Sat: Mill w/Tim, Jeff, Robert & Nahomi. Another fun day at the Mill
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Old 05-27-2018, 12:46 PM   #1082
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Re: The Barn

Bike w/Sandy 11.70 miles in 56 mins. avg. 12.5
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Old 05-30-2018, 05:22 AM   #1083
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Re: The Barn

Tues. Mill
Fell onto a hold and messed my knee
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Old 06-25-2019, 05:12 PM   #1084
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Re: The Barn

Tuesday:
10 Arm/Leg Swings
SU 55
AbMat 30
Push-ups 12
Dips 5-3
4 Wrist Rolls @ 10 lbs.
10 Rows
Pull-ups, Strict 2-3-3
15 Wall Balls @ 0 lbs.
15 Wrist Pronators @ 3.75 lbs.
15 KB Swings @ 20 lbs.
15 Air Squats
3 min. Hamstring Stretches @ 20 lbs.
5 False Grip Hang, 5 sec.
15 Reverse Hyper @ 50 lbs.
Traverse on Climbing Wall (3/4 of it) 1/2-1R-1L-1L-1R

Saturday, 6/22/19:
10 Arm/Leg Swings
SU 47
AbMat 25
Push-ups 10
Dips 4-2
4 Wrist Rolls @ 10 lbs.
10 Rows
Pull-ups, Strict 3-2
15 Wall Balls @ 0 lbs.
15 Wrist Pronators @ 3.75 lbs.
15 KB Swings @ 20 lbs.
15 Air Squats
3 min. Hamstring Stretches @ 20 lbs.
5 False Grip Hang, 5 sec.
15 Reverse Hyper @ 20 lbs.
Traverse on Climbing Wall (3/4 of it) 1/2-1/2-1-1

Monday, 6/17/19:
10 Arm/Leg Swings
SU 34
AbMat 25
Push-ups 10
Dips 2-2-1
4 Wrist Rolls @ 10 lbs.
10 Rows
Pull-ups, Strict 2-2-1
15 Wrist Pronators @ 3.75 lbs.
15 Air Squats
? min. Hamstring Stretches @ 20 lbs.
5 False Grip Hang, 5 sec.
15 Reverse Hyper @ 20 lbs.
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Old 06-26-2019, 08:52 AM   #1085
Norm Swann
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Re: The Barn

Wednesday:
10 Arm/Leg Swings
SU 83
AbMat 30
Push-ups 12
Dips 4-4
4 Wrist Rolls @ 10 lbs.
10 Rows
Pull-ups, Strict 3-3-2
15 Wall Balls @ 0 lbs.
15 Wrist Pronators @ 3.75 lbs.
15 KB Swings @ 20 lbs.
15 Air Squats
3 min. Hamstring Stretches @ 20 lbs.
5 False Grip Hang, 5 sec.
15 Reverse Hyper @ 50 lbs.
Traverse on Climbing Wall (3/4 of it) 1R-1L-1R-1L
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Old 06-27-2019, 01:56 PM   #1086
Norm Swann
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Re: The Barn

Thursday:
10 Arm/Leg Swings
SU 11-51-18-47
AbMat 30
Push-ups 10-2
Dips =5-5
4 Wrist Rolls @ 10 lbs.
10 Rows
Pull-ups, Strict 4-4
15 Wall Balls @ 0 lbs.
15 Wrist Pronators @ 3.75 lbs.
15 KB Swings @ 20 lbs.
15 Air Squats
3 min. Hamstring Stretches @ 20 lbs.
5 False Grip Hang, 5 sec.
15 Reverse Hyper @ 50 lbs.
Traverse on Climbing Wall (3/4 of it) 1R-1L-1R-1L
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Old 06-30-2019, 09:40 AM   #1087
Norm Swann
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Re: The Barn

Bike with Sandy:
10.49 miles in 50'13", Avg. 12.5


Saturday:
Whipp's Climbing Weekend: Fun, got up Double Layback Crack, First climb in over a year.
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Old 07-01-2019, 10:27 AM   #1088
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Re: The Barn

10 Arm/Leg Swings
SU 95-8
AbMat 40
Push-ups 12
Dips =5-5
4 Wrist Rolls @ 10 lbs.
10 Rows
Pull-ups, Strict 5-4
15 Wall Balls @ 0 lbs.
15 Wrist Pronators @ 3.75 lbs.
15 KB Swings @ 20 lbs.
15 Air Squats
3 min. Hamstring Stretches @ 20 lbs.
5 False Grip Hang, 5 sec.
15 Reverse Hyper @ 50 lbs.
Traverse on Climbing Wall (3/4 of it) 1R and back, 1L and back
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Old 07-03-2019, 07:29 PM   #1089
Norm Swann
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Re: The Barn

10 Arm/Leg Swings
SU 86-65
AbMat 40
Push-ups 12
Dips =6-5
4 Wrist Rolls @ 10 lbs.
10 Rows
Pull-ups, Strict 6-5
15 Wall Balls @ 4 lbs.
15 Wrist Pronators @ 3.75 lbs.
15 KB Swings @ 20 lbs.
15 Air Squats
3 min. Hamstring Stretches @ 20 lbs.
5 False Grip Hang, 5 sec.
15 Reverse Hyper @ 50 lbs.
Traverse on Climbing Wall (3/4 of it) 1R and back and back, 1L and back and back
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Old 07-05-2019, 01:24 PM   #1090
Norm Swann
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Re: The Barn

10 Arm/Leg Swings
SU 119
AbMat 40
Push-ups 12
Dips 7-5
4 Wrist Rolls @ 10 lbs.
10 Rows
Pull-ups, Strict 6-5
15 Wall Balls @ 4 lbs.
15 Wrist Pronators @ 3.75 lbs.
15 KB Swings @ 20 lbs.
15 Air Squats
3 min. Hamstring Stretches @ 20 lbs.
5 False Grip Hang, 5 sec.
15 Reverse Hyper @ 50 lbs.
Traverse on Climbing Wall (3/4 of it) 1R,L,R, and 1L,R,L
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