Tag: Plate Overhead Tricep Extension

9 is So Early

Had to get it in early (just after 9) this morning due to plans for the day.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Twists
  • 10 Toe Touches

Conditioning

  • 5:00 AMRAP
    • 5 Burpee Pull-up
    • 20 Sit-ups
  • 2:30 Rest
  • 5:00 AMRAP
    • 5 Burpee Step-ups (24″)
    • 20 alt Side Crunches
  • 2:30 Rest
  • 5:00 AMRAP
    • 5 Burpees
    • 20 Mountain Climbers

Felt pretty good after yesterday’s back issue. Went a little too slow to start out the first AMRAP though. I got 3+16, 5+5, and 7+12.

Accessory

  • 10->1 Plate Curls (35#)
  • 10->1 OH Tricep Extensions (35#)
  • OH Hold (35#)

We crushed out best by over 30 seconds, inn 4:07.

Bouncing the Bar Again

Warm-up

  • 2:00 Wrist Warm-up
  • 5 Hang Power Cleans (45#)
  • 5 Power Cleans (45#)
  • 5 Power Cleans (65#)

Gymnastics

5 Sets

  • 3 Handstand Kick-ups

Arms

Partner Plate Arms

  • Plate OH Hold (35#)
  • 10->1 Plate Curl (35#)
  • 10->1 Plate OH Tricep Extension (35#)

We did this a month and a half ago and 45# was horrible. This was a lot more manageable and still a great little workout.

Conditioning

  • 15-10-5 Hang Power Cleans (95#)
  • 30-20-10 H2H KBS (53#)
  • 24-16-8 Squat Jumps

Haven’t done any cleans in quite some time, so bouncing from the hang felt weird and my hands didn’t know what to do with the hook grip. Finished in 4:17.

Accessory

3 Sets

  • 10/10 Kroc Rows
  • 10 Strict Ring Dips