Toasted Triceps

Got to the gym a little early so did some handstands after Crossover Symmetry Activation.

Inverted

8x

  • 30s HS Hold (facing wall)
  • 30s Rest

Did a sort of cartwheel up to the wall.

Warm-up

  • 3 Sets
    • 15s L-hang (supinated)
    • 5 Wall Squats
    • Zombie Kicks
  • 10 Shoulder Press (45#)
  • 6/6 Bulgarian Split Squats
  • 10 Shoulder Press (75#)
  • 6/6 Bulgarian Split Squats

It was a plain bar hang but I figured I might as well get in some L-sit time while there.

Strength

E3M – 6 Sets

  • 10 Shoulder Press (95#)
  • 6/6 Bulgarian Split Squats (2×44# KBs)

I was starting to really wonder if those handstands were a good idea around set 3 here. The split squats actually felt pretty good today.

The Basics

8 Sets (Tabata)

  • 20s Air Squats
  • 10s Rest

I did 16 for the first 7 sets and then 18 to finish for a 130 total. So simple, but anything but easy.

Conditioning

  • Buy-in: 10 Curtis P’s (95#)
  • 5 Rounds
    • 7 Push Ups
    • 7 Deadlifts (185#)
    • 7 T2B

When I went to do my first set of push-ups it was like whoa! Triceps smoked already this week. I think I did a set of 3 Curtis P’s to start and then singles, taking just over 2 minutes. Unbroken on the other movements even though I was hanging by fingers at the end of some of the toes to bar sets. Killer grip combo there. Only used one bar, but added 45# plates outside of the collars to save some time. Finished in 6:44. I was feeling this a lot more than expected afterwards.

Will get in some ROMWOD tonight.

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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