Heavy Shoulders and Triceps

Today was another good long day at

work. 

We got up at 5 a.m. to do our morning routine before having to be at work at 8 a.m. I did a lot of running around, accomplishing many unrelated tasks but they all seemed important. Finally, at the end of the day after dinner we were able to fit in a heavy session of shoulder and triceps work.

Today's quote is from Vince Lombardi:

"The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand."

Morning Lifting Routine: Shoulder and Triceps

Seated Dumbbell Shoulder Press

Lateral Dumbbell Raise

Alternating Front Dumbbell Raise

Diamond Triceps Push-Ups

Overhead Dumbbell Triceps Extension

Dumbbell Triceps Kickbacks

Evening Lifting Routine:

Heavy Barbell Shoulder Shrugs

Heavy Barbell Push Press (Personal best today!)

Barbell Skull Crushers

Have a Great Day!

WOD: "How Do Leprechauns Do this Crap on the 18th?"

Back to work after waking a bit blurry-eyed from St. Patrick's Day celebrating. Work was a half day long with folks doing just what needed to be done. Later this week we have a lot to do when the Archer School returns from the field. People are taking the time while they can.

There were four folks that came to the Shoulder and Triceps focused WOD:"How Do Leprechauns Do this Crap on the 18th?" It was a tough start but we all finished strong!

Today's quote is from Colin Powell:

"There are no secrets to success. It is the result of preparation, hard work and learning from failure."

Weight Training: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Diamond Push-Ups
Dumbbell Kickbacks
Overhead Dumbbell Triceps Press
Heavy Barbell Shoulder Shrugs
Barbell Face Breakers
Weighted Keg Push Press
Captains of Crush Grip Trainers

WOD: "How Do Leprechauns Do this Crap on the 18th?" (Each exercise done for one minute to make one set. Three sets total. One minute rest between sets).
Jump Rope
Weighted Sand Bag Overhead Press
Triceps Dips
Lateral Dumbbell Raise
TRX Triceps Face Breakers
Abdominal Crunches
Front Olympic Plate Raise
Diamond Push-Ups

Have a Great Day!