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Old 03-05-2020, 10:33 PM   #1131
Norm Swann
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Re: The Barn

Weds.
Climb at Shaker w/Jeff, Nahomi and Tana.

Thurs.
Climb at The Barn w/Kevin
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Old 03-08-2020, 09:45 AM   #1132
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Re: The Barn

Arm/Leg Swings
SU 77-100=177
x-over 14-9-16=39
Alt Footstep 12-96=108
DU 20-11=31
Situps 50
MU 1-1=2
Pull ups 15K
5 Wall Climbs 3-2=5
10 Air Squats (x@ 25 lbs.x)
10 Leg Raises/each leg @ 10 lbs.
10 Knee Raises/each leg @ 10 lbs.

1 lap on Crackboard
0.75 lap on Crackboard
0.5 lap on Crackboard

Friday:
Arm/Leg Swings
SU 89-181-180-150=600
DU 17-11-7-7-8=50
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 10S
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 140 lbs
15 Ab Roller
(3) 1/2 lap on Crackboard
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Old 03-16-2020, 09:55 AM   #1133
Norm Swann
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Re: The Barn

Sunday:
Arm/Leg Swings
SU 144-150-156-150=600
DU 12-6-6-6-5=35
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 10S
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 140 lbs
20 Ab Roller
(3) 1/2 lap on Crackboard

Today:
Arm/Leg Swings
20 Ab Roller
Dips 6-6
15 Air squats
50 SU
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
x-over 10-9-16=35
Alternate Footsteps 30-28-100=158

Boulder at The Barn
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Old 03-17-2020, 12:09 PM   #1134
Norm Swann
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Re: The Barn

Arm/Leg Swings
JSU 100
x-over 13-4-12=29
Alt Footstep 57-100=157
DU 3-5-13-9=30
Situps 50
MU 1-1-1=3
Pull ups 15K
5 Wall Climbs 3-2=5
20 Ab Roller
10 Air Squats (x@ 25 lbs.x)
10 Leg Raises/each leg @ 10 lbs.
10 Knee Raises/each leg @ 10 lbs.
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Old 03-19-2020, 09:15 AM   #1135
Norm Swann
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Re: The Barn

Arm/Leg Swings
SU 150-150-150-150=600
DU 11-11-11-15-16=64
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 160 lbs
20 Ab Roller
(3) 1/2 lap on Crackboard
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Old 03-21-2020, 09:34 AM   #1136
Norm Swann
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Re: The Barn

Arm/Leg Swings
20 Ab Roller
Dips 6-6
15 Air squats
50 SU
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
x-over 14-4-15=33
Alternate Footsteps 23-28-100=151

Boulder at The Barn
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Old 03-26-2020, 06:15 AM   #1137
Norm Swann
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Re: The Barn

3/25/20
Arm/Leg Swings
SU 150-150-146-92-62=600
DU 4-11-7-6-6=34
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 160 lbs
20 Ab Roller
(3) 1/2 lap on Crackboard
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Old 03-27-2020, 11:59 AM   #1138
Norm Swann
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Re: The Barn

Arm/Leg Swings
JSU 100
x-over 8-6-4-11=29
Alt Footstep 35-25-100=160
DU 4-13-4-12-9=42
Situps 50
MU x-x-1=1
Pull ups 15K
5 Wall Climbs 3-2=5
20 Ab Roller
10 Squats (@ 45 lbs.x)
15 Leg Raises/each leg @ 10 lbs.
15 Knee Raises/each leg @ 10 lbs.
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Old 03-29-2020, 09:24 AM   #1139
Norm Swann
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Join Date: Jun 2010
Location: Cortland  OH
Posts: 1,105
Re: The Barn

Arm/Leg Swings
20 Ab Roller
Dips 6-6
15 Air squats
50 SU
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
x-over 19-7=26
Alternate Footsteps 35-46-100=181

Boulder at The Barn
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Old 03-30-2020, 09:22 AM   #1140
Norm Swann
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Profile:
Join Date: Jun 2010
Location: Cortland  OH
Posts: 1,105
Re: The Barn

Arm/Leg Swings
SU 150-150-150-150=600
DU 8-7-5-5-6=31
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 5 KCTB, 10 S, 10 K
Wall Balls @ 15 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 48"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 160 lbs
20 Ab Roller
(3) 1/2 lap on Crackboard
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