Learning to scale your workout to your fitness level, mobility, current status is art as much as skill but at 50 (I am 49) you should be able to contain your "bro" urges and pace yourself. Another thing, at our age you are far better off doing low weight high rep schemes on a day to day basis...
what he said
Miles on the road help with overall stamina but nothing gets you in game shape like interval work.
Walk Run Sprint - repeat for as long as you can
Suicides
Hill Sprints
Burpees - they suck but they are gold
I was just looking at the leaderboard.
1. Rich Froening is at 11 - such a badass that he's still up there
2. It blows my mind how much Vellner drops down because he only cleaned 343lbs. I can't even deadlift that much...
3. Matt Fraser is a monster
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