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Old 12-10-2020, 04:33 PM   #13806
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,330
Re: Over 50 Crossfitters Sign In

Yesterday
3 problems
5 kb windmills each arm 35#
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 +0# (+10 next time)
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 10 pushups
4 sets of 15 Reverse Hypers 90#
deep squat holds

Today 12/10/20
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmills x 5 reps 35, 44, 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
Double KB Front Squat 35# KBs
Double KB Press 35, 44, 44# KBs
TRX Inverted Rows +45# plate on chest

Rogue Echo Bike
Tabata
50 calories

Banded Hip Stretches
4 sets of 10 Reverse Hypers 70#
5 ring muscle ups
__________________
54/5'11"/165
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