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Old 05-20-2021, 03:28 PM   #13976
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,519
Re: Over 50 Crossfitters Sign In

Bill-20 front squats @ 135 for 3 rounds must have been tough!

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 4, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20#
2. 3 finger (RPTC): 3 sets of 3-6-9-12 20#
3. Full Crimp 3 sets of 3-6-9-12 -25#

Worked in:
3 sets of 5 KB Windmills each arm 35#
3 sets of 10 ab wheel roll outs
Deep Squat Holds
balance training

Today 5/20/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 each arm 35, 45, 53#
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#
Unstable KB Military Press 70#
Neutral Grip Pull Ups 10, 20, 30#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:03

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