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Old 11-26-2019, 08:37 AM   #1101
Norm Swann
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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
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Old 12-09-2019, 08:53 AM   #1102
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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
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Old 12-10-2019, 07:35 AM   #1103
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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
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Old 12-11-2019, 06:04 PM   #1104
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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
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Old 12-11-2019, 06:05 PM   #1105
Norm Swann
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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
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Old 12-13-2019, 12:57 PM   #1106
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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
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Old 12-16-2019, 07:50 AM   #1107
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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
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Old 12-19-2019, 11:45 AM   #1108
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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
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Old 12-21-2019, 01:56 PM   #1109
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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
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Old 12-22-2019, 10:38 AM   #1110
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Re: The Barn

Boulder at The Barn
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