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Old 05-23-2021, 07:08 AM   #13979
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,519
Re: Over 50 Crossfitters Sign In

Accelerator Runway? That sounds interesting.

Saturday
5/22/21
Bouldered at Rock Mill with Kent. Pretty good day. Three blues, three oranges, and one white.

Today
5/23/21
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#
Kneeling KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
Goblet squats x 4 reps 60# DB + 20# vest
60 seconds
Dips x 4 reps
60 seconds
TRX Inverted Rows x 4 reps +35#
60 seconds

Rogue Echo Bike
10 calories :34
20 calories 2:44
30 calories 5:46
20 calories 8:06
10 calories 9:39
1 minute rest between efforts

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