Staying Fit after Fifty ;-)

Thursday - April 24

Wednesday - April 23

Bike
  • 13m
  • 4.33 miles
  • 20.00 Mi/hr
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Snatch Drop
    6
    3
    3
    25
    45

Plus barbell warm up

Sport
  • Crossfit
  • 27m

Warm up: Stretches, airdyne, partner wall ball drills, barbell warm up
Strength: Drop snatches
Metcon: 5 rounds of 15 ring dip + burpee + pull up and 25 air dyne cals
Cool down: Return equipment

Tuesday - April 22

Bike
  • 14m
  • 4.20 miles
  • 18.00 Mi/hr
Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Standing Cable (x-body) Curl
    3
    30
    30
    0
    0
  • CHEST - Flat Bench Press
    4
    3
    10
    35
    60
  • CHEST - Flat Bench Press
    5
    10
    10
    35
    35
  • LEGS - Partner leg curls
    2
    10
    10
    0
    0
  • SHOULDERS - Military BB
    5
    2
    10
    35
    55
  • SHOULDERS - Military BB
    5
    10
    10
    35
    35
  • SHOULDERS - Military DB
    1
    10
    10
    20
    20
  • SHOULDERS - Rotator Cuff - REAR
    5
    20
    20
    20
    20
  • SHOULDERS - Rotator Cuff - REAR
    1
    10
    10
    20
    20
  • SHOULDERS - Thrusters
    1
    10
    10
    20
    20
Sport
  • Crossfit
  • 06m

Warm up: Stretches, air dyne, dynamic stretches, dumb bell shoulder war up
Strength: Bench press and strict press
Supersets: Bench with bent over dumb bell W's and OH press with banded crunches and partner leg curls
Cool down: Return equipment

Monday - April 21

Bike
  • 04m
  • 1.33 miles
  • 20.00 Mi/hr

warm up

Strength
  • 55m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Back squats
    8
    1
    10
    35
    135
  • LEGS - Deadlifts
    8
    1
    10
    35
    165
  • SHOULDERS - Military BB
    7
    1
    10
    35
    63

Sunday - April 20

Run
  • 37m 18s
  • 3.25 miles
  • 11m 28s /Mi

Green belt

Saturday - April 19

Bike
  • 02m
  • 0.67 miles
  • 20.00 Mi/hr
Run
  • 38m 41s
  • 3.25 miles
  • 11m 54s /Mi
Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    4
    5
    10
    35
    50
  • CHEST - Flat Bench Press
    5
    10
    10
    35
    45
Sport
  • Crossfit
  • 28m

Warm up: Stretches, airdyne, dynamic stretches, pull ups
Strength: Bench press
Core: Plank tabata with 25# plate, 3 x 10 back extensions
Cool down: Return equipment

Friday - April 18

Bike
  • 02m
  • 0.67 miles
  • 20.00 Mi/hr
Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlifts
    10
    5
    5
    115
    115

EMOM

Sport
  • Crossfit
  • 33m

Warm up: Stretches, airdyne, PVC mobility
Strength: Deadlift EMOM
Mecon: 2 round of 200 meter sand bag carry, 30 lunges, 14 db power cleans, 30 dball slams, 30 gdh sit-ups, 15 tire flips and 15 hrsu
Cool down: Return equipment

terryhopp59's Training Log


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