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Old 07-12-2021, 08:29 AM   #1251
Norm Swann
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Re: The Barn

Sunday: Boulder at The Barn

Monday (today):
Arm/Leg Swings 15
Zoe Crawl 3 laps
Wall Climbs 6
Wall HS 5
KCtB 6
Ring False Grip w/ 5 sec. hang & 4 Pull-ups 5
5 Military Press @ 60 lbs.
5 Military Press @ 70 lbs.
2 Military Press @ 80 lbs.
5 Deadlift @ 115 lbs.
5 Deadlift @ 130 lbs.
10 Deadlift @ 145 lbs.
5 Bench Press @ 95 lbs.
5 Bench Press @ 105 lbs.
5 Bench Press @ 120 lbs.
5 Squat @ 100 lbs.
5 Squat @ 115 lbs.
5 Squat @ 130 lbs

(2) 15 Reverse Hyper @ 210 lbs.
Run 400 meters 2:29

Note: Caught something while visiting Zoe. Still feeling congested and fatigued.
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Old 07-15-2021, 01:39 PM   #1252
Norm Swann
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Re: The Barn

Monday evening: Boulder at The Barn w/Kevin

Tuesday:
Arm/Leg Swings 15
Zoe Crawl 3 laps
(2 sets) Push ups 15
(2 sets) Air Squats 15
MU 0-0-0-0-0
Dips 10-10
Situps 40
Rows w/ false grip 15
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
Ab Roller 25
KBS @ 35 lbs. 15
Wrist Rolls @ 11.25 lbs. 4
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
(2 sets) 15 Reverse Hyper @ 210 lbs
Pullup 10
KPU 10
Run 400m 2:22, 2:05, 2:43

Tuesday evening: Walk 3 miles w/Sandy

Wednesday:
Boulder at Brecksville w/Nahomi & Tana

Thursday (today):
Arm/Leg Swings 15
Zoe Crawl 3 laps
Wall Climbs 6
Wall HS 5
KCtB 6
Ring False Grip w/ 5 sec. hang & 4 Pull-ups 5
5 Military Press @ 60 lbs.
5 Military Press @ 70 lbs.
4 Military Press @ 80 lbs.
5 Deadlift @ 115 lbs.
5 Deadlift @ 130 lbs.
10 Deadlift @ 145 lbs.
5 Bench Press @ 95 lbs.
5 Bench Press @ 105 lbs.
5 Bench Press @ 120 lbs.
5 Squat @ 100 lbs.
5 Squat @ 115 lbs.
5 Squat @ 130 lbs

(2) 15 Reverse Hyper @ 210 lbs.
Run 400 meters 2:18, 2:07, 2:54
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Old 07-18-2021, 08:40 AM   #1253
Norm Swann
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Re: The Barn

Sunday morning:
Arm/Leg Swings 15
Zoe Crawl 3 laps
Wall Climbs 6
Wall HS 5
KCtB 6
Ring False Grip w/ 5 sec. hang & 4 Pull-ups 5
3 Military Press @ 60 lbs.
3 Military Press @ 70 lbs.
1 Military Press @ 80 lbs.
3 Deadlift @ 115 lbs.
3 Deadlift @ 130 lbs.
10 Deadlift @ 145 lbs.
3 Bench Press @ 95 lbs.
3 Bench Press @ 105 lbs.
2 Bench Press @ 120 lbs.
3 Squat @ 100 lbs.
3 Squat @ 115 lbs.
3 Squat @ 130 lbs

(2) 15 Reverse Hyper @ 210 lbs.
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Old 07-21-2021, 09:52 AM   #1254
Norm Swann
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Join Date: Jun 2010
Location: Cortland  OH
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Re: The Barn

Monday:
Climb at The Barn w/Kevin

Wednesday:
Arm/Leg Swings 15
Zoe Crawl 3 laps
Wall Climbs 6
Wall HS 5
KCtB 6
Ring False Grip w/ 5 sec. hang & 4 Pull-ups 5
15 Air Squats
3 Military Press @ 60 lbs.
3 Military Press @ 70 lbs.
2 Military Press @ 80 lbs.
3 Deadlift @ 115 lbs.
3 Deadlift @ 130 lbs.
10 Deadlift @ 145 lbs.
3 Bench Press @ 95 lbs.
3 Bench Press @ 105 lbs.
2 Bench Press @ 120 lbs.
3 Squat @ 100 lbs.
3 Squat @ 115 lbs.
3 Squat @ 130 lbs

(2) 15 Reverse Hyper @ 210 lbs.

Run 400 meters: 2:30, 2:16, 2:49
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