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Old 04-22-2021, 03:21 PM   #13950
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,434
Re: Over 50 Crossfitters Sign In

It's been years since I have done "GI Jane." That's a good workout!

Yesterday 4/21/21
3 problems
Push ups 10, 20, 20
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 20#
2. 3 finger (RPTC): 4 sets of 3-6-9
3. Full Crimp 4 sets of 3-6-9 -25#

5 sets of 8 ab wheel roll outs
Deep Squat Holds

Today 4/22/21
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 225#
KB Press 35# KBs
Neutral Grip Pull Up +10, 20, 30#

Rogue Echo Bike
(20 seconds work + 40 seconds rest) x 10 rounds
78 Calories
1.73 miles

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