The Barn

[Norm Swann]

Warmup#3:
1st= 20 Air Squats, 2nd=1min.Jump-Jump-Jump-Explode, 3rd 20 Air Squats
1st=10 Pull-ups, 2nd=10 knees to elbows, 3rd=10 Towel Pull-ups
5 bench Press, 100 lb.
1st=5 Shoulder press, 60lb.,2nd=5 split jerk, 60lb.,3rd 5 Thruster, 40lb.
1st= 5 Deadlift, 75 lb., 2nd= 5 push press, 60lb., 3rd 5 cleans, 40lbs.
3 sets

[Norm Swann]

Warmup #1:
140 Single Unders (1st set only)
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 2 sets toes to wall, unassisted. 1 set heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10lb
3 Forearm Rolls @ 15lb
3 sets

[Norm Swann]

Warm-up #2
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24”
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
3 sets

[Norm Swann]

Got the plywood delivered and togeather for a lifting platform. The rubber should be coming tomorrow or Friday.


Warmup#3:
1st= 20 Air Squats, 2nd=1min.Jump-Jump-Jump-Explode, 3rd 20 Air Squats
1st=10 Pull-ups, 2nd=10 knees to elbows, 3rd=10 Towel Pull-ups
5 bench Press, 100 lb.
1st=5 Shoulder press, 60lb.,2nd=5 split jerk, 60lb.,3rd 5 Thruster, 40lb.
1st= 5 Deadlift, 75 lb., 2nd= 5 push press, 60lb., 3rd 5 cleans, 40lbs.
3 sets

[Norm Swann]

Thursday: Rest Day

Friday
Warm-up; 2 reps of each exercise listed below.

WOD changed to Tweaked Twenty-five
For time:
25 Box jump, 24 inch box
25 Jumping pull-ups
25 Kettlebell swings, 20lb.
Walking Lunge, 25 steps
25 Knees to elbows
25 Push press, 45 pounds
25 Sit-ups
25 Wall ball shots, 15 pound ball
25 Burpees
25 Double unders
30 minutes 32 seconds.

[Norm Swann]

Warmup #1:
140 Single Unders (1st set only)
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 2 sets toes to wall, unassisted. 1 set heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 30lb.
3 Forearm Rolls @ 15lb
3 sets

WOD: 100 lb. bench instead of body weight
8/8, 8/8, 5/5, 5/5, 5/5

[Norm Swann]

Yesterday: Hung two solid pine doors on existing frame for a friend. Didn't get to workout but did alot of lifting.

Today:
"Whitten" cut in half, kind-of.
Five rounds for time of:
12 Kettlebell swings, 20 lb
12 Box jump, 20 inch box
Run 400 meters. 5.5 speed
12 Burpees
12 Wall ball shots, 15 pound ball
41:18

[Norm Swann]

"Nutts" for Norm

For time:
10 assisted Handstand push-ups (heel to wall)
110 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
30 Pull-ups
50 Wallball shots, 15 pounds, 10'
20 Double-unders, 200 single unders
Run 400 meters with a 25lb plate
27:42

[Norm Swann]

Warm-up #2
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24”
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/ 4 dips, 2nd=same, 3rd= 5 dips
3 sets

Back Squats 3-3-3-3-3
55-65-75-85-95

[Norm Swann]

Warmup #1:
140 Single Unders (1st set only)
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 2 sets toes to wall, unassisted. 1 set heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 30lb.
3 Forearm Rolls @ 15lb
3 sets

Randy Reduced:
45 lb. power snatch, 25 reps. 3:07

Photo of weight lifting platform I built and my new olympic weight set.