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Old 05-06-2021, 03:08 PM   #13964
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,514
Re: Over 50 Crossfitters Sign In

Bill-It's always good when knees don't grind

Yesterday
3 problems
Push ups 15, 20, 15
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 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#

Worked in:
3 sets of 10 ab wheel roll outs
3 sets of 20 bird dogs
3 sets of 30 second side plank hold each side
Deep Squat Holds
balance training

Today 5/6/2021
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 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 225# x 5 reps
30-60 seconds
KB Press 35# x 5 reps
30-60 seconds
Neutral Grip Pull Ups x 5 reps +10#
30-60 seconds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
50 calories

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