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Old 03-07-2021, 12:57 PM   #13903
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,368
Re: Over 50 Crossfitters Sign In

Your Death By Pull Ups seems pretty good Bill. Strict or kipping? If I tried it I would have to do strict. Kipping pull ups irritate my shoulder.

Yesterday
Bouldered at Rock City Boulders in Pittsburg. Awesome place. Climbed for 3 with Kent. Fingers are sore today.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of
Trapbar Deadlift x 5 reps 225#
One-armed floor press x 5 reps 53, 53, 62, 62, 70#
Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0#

Rogue Echo Bike
2 miles for time
5:03

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups
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54/5'11"/165
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