Tri-ing Interference

My quads and ass are barely sore anymore. Still can’t believe I wasn’t destroyed from Saturday. I guess all the other lunges and single leg work is paying off. Out in the garage at 4pm.


10:00 Airdyne

Went 202 cals and 5.01 km.


5 Sets

  • 5 Deficit Strict HSPU (0, 1.75, 3, 3.75, 4.5“)
  • 15 Front Raises (8#)

The most I’ve ever done for a one rep deficit was 11.5 inches, several years ago. A couple of weeks ago I did 10 reps at about 4 inches, so this was disappointing. I wonder if I don’t have my hands as wide when I’m on stacked plates, which would make it a lot more difficult. I’ll have to play around with it.


  • 30-20-10 Burpees
  • 30-20-10 Push Presses (75#)
  • 60-40-20 DU

In those first few push presses I could feel it was going to be terrible. Triceps were already blown up. I used a rack so I wouldn’t have to pick the bar up off the ground and I managed to stick to all sets of 10, resting the barbell on my back in two of the three breaks. Never missed a double under and finished in 8:39.


3 Rounds

  • 45s Lying Leg Lifts
  • 45s Turtles (Heel Touches)
  • 45s Hollow Hold
  • 45s Russian Twist
  • 1:30 Rest

I had to do scaled hollow holds after round one and didn’t use any weight for the Russian twists. Been two months since I’ve done any ab work like this!

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Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

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