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Old 06-07-2020, 07:35 AM   #13613
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,216
Re: Over 50 Crossfitters Sign In

Keep at it Bill!

Yesterday 6/6/20
Bouldered at Rock Mill with Kent. Sent 3 blues fairly quickly. Good first day back.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Banded Paloff Press x 10 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 3 reps 185#
60 seconds rest
KB Floor Press x 3 reps each arm 53, 62, 62, 62, 62, 62, 70, 70#
60 seconds rest
Strict Pull Up x 3 reps 30, 30, 20, 20, 10, 10, 0, 0#
60 seconds rest

Rogue Echo Bike
2 miles for time: 5:02

Banded Hip Stretches
__________________
53/5'11"/165
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