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Old 01-31-2020, 02:24 PM   #1121
Norm Swann
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Re: The Barn

1/30/20
Climb at The Barn w/Kevin & Conner

1/31/20
Arm/Leg Swings
SU 150-84-150-150=534
DU 5-2-7-3-11=28
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard
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Old 02-03-2020, 04:46 PM   #1122
Norm Swann
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Re: The Barn

Arm/Leg Swings
SU 150-150-150-132=582
DU 7-7-4-4-4=26
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard
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Old 02-07-2020, 01:54 PM   #1123
Norm Swann
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Re: The Barn

Wed. Climb at Shaker

Thurs. Climb at The Barn.

Friday
Arm/Leg Swings
SU 150-150-150-150=600
DU 7-7-19-7-7=47
Situps 50
Push ups 15
Dips 10-10-9
4 Wrist Rolls @ 10 lbs.
10 rows w/ false grip
Pull ups 10S-10K-5KCTB
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard
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Old 02-10-2020, 09:58 AM   #1124
Norm Swann
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Re: The Barn

Sunday: Boulder at The Barn

Monday:
Arm/Leg Swings
SU 100
x-over 6-6-22=34
Alt Footstep 9-50=59
DU 17-8=25
Situps 50
4 Wrist Rolls @ 11.25 lbs.
Pull ups 15K
5 Wall HS
10 Front Squats @ 25 lbs.
4 sets: 5, 1 leg squat while holding on
5 Bouldering Routes
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Old 02-12-2020, 11:31 AM   #1125
Norm Swann
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Location: Cortland  OH
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Re: The Barn

Arm/Leg Swings
SU 150-150-81-200=581
DU 3-3-15-3-4=28
Situps 50
Push ups 15
Dips 10-10-10
4 Wrist Rolls @ 11.25 lbs.
10 rows w/ false grip
Pull ups 10S-5KCTB-10K
Wall Balls @ 10 lbs., 15
Wrist Pronators @ 3.75 lbs., 15
15 KBS @ 35 lbs.
15 Air Squats
Hamstring Stretches @ 3 mins/20 lbs., @ 45"
5- False Grip-2 pull up then 5 sec. hang
15 Reverse Hyper @ 110 lbs
15 Ab Roller

(3) 1/2 lap on Crackboard
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Old Today, 01:59 PM   #1126
Norm Swann
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Re: The Barn

Thursday 2/13/20 Climb at The Barn w/Kevin

Tuesday 2/18/20 Climb at Shaker

Thursday 2/20/20 Climb at The Barn w/Kevin
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