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Old 08-20-2020, 07:14 AM   #13690
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,211
Re: Over 50 Crossfitters Sign In

Bill-Your back squats got heavy fast. Nice work. 10 @ 305 is a different language to me.

Yesterday
Bouldered at Rock Mill with Ryan. Last Wednesday until next summer.

Today (8/20/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

4 sets of:
Rear-Foot Elevated Split Squat x 6 reps each leg 25# DB Goblet Style
60 seconds rest
One-Arm Landmine Push Press x6 reps each arm 45#+25#
60 seconds rest
Feet-Elevated Suspension Row x 6 reps
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:33

Sprints Conditioning After a Lift
Week 1: (Sprint 12 seconds, rest 48) x 10
5% grade @ 7.5 mph

Calf Stretches
__________________
53/5'11"/165
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