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Old 02-13-2012, 10:07 PM   #411
Norm Swann
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Re: The Barn

Roller- clfs, quads, back/shoulders, hips

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 10 OHS, 55 lb.
12 Wrist Pronators @ 5lb , 15 Kipping pull-ups
10 Back Squat, 115lb., 10 Sumo Deadlift Highpull, 75lbs.
10 TGU, 1 pood, 10 Chest to Bar Pull-ups

WOD: "Nate" AMRAP in 20 mins. of:
2 muscle ups
4 HSPU
8 2 pood KBS, 1.5 pood 3+1

HSPU 12 in WOD+ 40 month=52 total for month

15 min. Stretching
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Old 02-14-2012, 03:45 PM   #412
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Re: The Barn

WU #6: BOSU Total Body Workout (TBW)A,B or C
5 bouldering routes 3/7attempts

Skill: HS using wall to start; 3 HSPU

HSPU 3 in Skill + 52 month=55 total for month

WOD:Front Squat 3-3-3-3-3 95-115-135-145-150
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Old 02-15-2012, 03:45 PM   #413
Norm Swann
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Re: The Barn

Roller- clfs, quads, back/shoulders, hips

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, 5 Handstand push-ups
12 Wrist Pronators @ 5lb, 10 Burpees
15 Kipping Pull-ups ,12 Rev Wrist Curls @ 10lb. dumbbells
3 Forearm Rolls @ 15lb.,20 assisted one-legged squat: 2.5lb
5 bouldering routes 3/5

Skill: HS using wall to start; 5 HSPU
HSPU 5 in Skill + 5 in WU + 55 month=65 total for month

WOD:8 rounds for time of:
10 Burpees
15 jumping alternate lunges
20 DU
25 yard shuttle sprint 5 yards x 5reps
rest 90 sec. 30:01

15 min. Stretching
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Old 02-17-2012, 04:57 PM   #414
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Re: The Barn

Roller- clfs, quads, back/shoulders, hips

WU #2: 1 round of:
9 Forward Rolls, 9 Backward Rolls
10 Box Jumps, 24, 25 Wall Ball Sit-ups: 4 lb. ball @ 4 from wall
1/2 lap Weighted lunges, 45 lbs., 10 Wall Ball @ 15lb (2 fer 1s),
10 Ball Cleans, 22lb, 20 Rock Ring Rows
10 Kettlebell swings, 1.5 pood, 25 bench situps,
10 dips, 5 bouldering routes 5/5

Skill: HS using wall to start; 5 HSPU
HSPU 5 in Skill + 65 month=70 total for month

WOD:5 rounds for time of:
Run 600m
95 lb. squat clean thrusters, 15 reps 75lbs. 39:26

15 min. Stretching
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Old 02-18-2012, 06:51 AM   #415
Tim Babcock
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Re: The Barn

Hi Norm - Are you entering the games open this year? I was thinking about it. I will have to scale alot but I thought it might be fun.
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Old 02-18-2012, 08:47 PM   #416
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Re: The Barn

Tim,

I'm not going to officially enter-I'm no longer working at the gym. I will do the workouts here at home and compare with whats listed for my age group.I'll post on "The Barn" thread.

If you decide to enter I'll definetly watch your progress and cheer you on!

I didn't scale last year but I should have on the workout with the 165lb. Clean and Jerk. I have better records this year, and if the weight is above what I've lifted in the past I'll scale.I don't think you'll have to scale much, if any.

Should be fun!!!
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Old 02-19-2012, 11:07 AM   #417
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Re: The Barn

I think that's what I will do too. I plan on scaling on the conservative side. I really don't want to hurt myself. I will post my results.
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Old 02-19-2012, 04:14 PM   #418
Norm Swann
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Re: The Barn

Roller- clfs, quads, back/shoulders, hips

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 10 Towel Pull-ups
5 Wall Climbs , 10 front squat, 55 lb.
10 push press, 65lb., 10 jerk, 75lb.
10 Deadlift, 115 lb. , 10 bench Press, 115 lb.
5 bouldering routes 4/9

Skill: HS using wall to start; 5 HSPU
HSPU 5 in Skill + 70 month=75 total for month

WOD:7 rounds for time of:
15' Rope Climb Bachar ladder
10 Wall Ball Shots, 22 lb.
15 KBS, 1.5 pood
20 DU 43:37

15 min. Stretching
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Old 02-20-2012, 03:10 PM   #419
Norm Swann
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Re: The Barn

Roller- clfs, quads, back/shoulders, hips

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 10 OHS, 55 lb.
12 Wrist Pronators @ 5lb , 10 kipping pull-ups
10 Back Squat, 115lb., 10 Sumo Deadlift Highpull, 75lbs.
5 Muscle-ups, 5 bouldering routes 4/9

Skill: HS using wall to start; 5 HSPU
HSPU 5 in Skill + 75 month=80 total for month

WOD:"Elizabeth" 21-15-9 of:
135 lb. Cleans 80lbs.
Dips 13:07
Compare to 10/3/11 19:19 @ 75 lbs.(Squat Cleans), 2/9/11 11:56 @ 75lbs., 1/15/11 21:58 @ 65lbs.

15 min. Stretching
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Last edited by Norm Swann; 02-20-2012 at 03:18 PM..
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Old 02-21-2012, 03:18 PM   #420
Norm Swann
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Re: The Barn

Roller- clfs, quads, back/shoulders, hips

WU #5: 1 round of:
10 each, arm/leg stretches
25 wheel Sit-ups, 10 Wall Ball @22lb
10 Toes to Bar, 10 Chest to Bar Pull-ups
10 Shoulder press, 55lb., 10 cleans, 65lbs.
10 TGU, 20 lb.,5 bouldering routes 5/7

Skill: HS using wall to start; 5 HSPU
HSPU 5 in Skill + 80 month=85 total for month

WOD:
Clean, 1 rep 95-115-135(F)-135(F)-135
Bench Press, 1 rep 135-145-160(F)-160(F)-155(F)
OHS, 1 rep 65-95(F)-95-100(F)
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