Tuesday Triceps

I don’t feel any tightness at all in my back after doing the goblet squats yesterday! Did my floor PT exercises during a lunch break. Out in the garage at 4pm.

Warm-up

  • 5:00 Airdyne (2.47 km, 96 cals)
  • PVC Passes

Strength

4 Sets

  • 10 HSPU
  • MAX DB Shoulder Press (20/35#)
  • 3:00 Rest

My plan was to do all of the handstand push-ups strict, but in the first set I knew that wouldn’t hold. I was able to do all 10 strict for the first two sets. Then I did 6 strict plus 1 strict in to 3 kip, and finally 5 strict plus 5 kip in the fourth. I lost the shoulder presses real quick getting 15-8-6-5 reps.

Conditioning

21-15-9

  • cal Ski Erg
  • Burpees

5:00 Rest and Repeat

When I got a few reps in to that first set of 21 burpees I knew this was going to be bad. Oh shit! My triceps were blown! I was having a hard time pushing myself up off the ground. My ski pace slowed significantly after the first 21 calories. First time through took me exactly 6:00. I started out the second time much slower on the machine, but was able to pick up the pace for the 9 cals and then push the burpees, to make up some ground, getting 6:02.

Accessory

3 Sets

  • 15 Hammer Curls (20#)
  • 15 OH Banded Tricep Extension (single red)

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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