Today was chest and biceps on the schedule but it turned into a day where the forearms got WORKED. I have tried to do traditional weightlifting mixed in with the development of functional strength. I think that there are few things more functional than developing a strong grip through forearm training.
Today's quote is from Henry Ford:
"Enthusiasm is the yeast that makes your hopes shine to the stars. Enthusiasm is the sparkle in your eyes, the swing in your gait. The grip of your hand, the irresistible surge of will and energy to execute your ideas."
Morning Weight Training: Chest and Biceps
Dumbbell Flat Bench Chest Press
Dumbbell Incline Bench Chest Press
Dumbbell Flies
Push-Ups
Captains of Crush Grip Trainers
Alternating Standing Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Resistance Bands
Bodyweight Dips
Evening Weight Training:
Heavy Bench Press
Weighted Dips
"21s" Barbell Curls
Captains of Crush Grip Trainers (Do a set between each set of each exercise.)
Have a Great Day!
It was a fine day here at NOLS Southwest. We have six fired up instructor teams in town getting ready to take 79 students and chaperones into the field from the Archer School for Girls. We are psyched to have these instructors and students here at the base. We are running on all cylinders getting ready for their big issue day.
Tonight we had four folks take part in a solid shoulder and triceps focused WOD I am calling "Sweet Potato Buuuuurp". That is the answer I received when I asked my friend and co-worker Ryan what he had for dinner mid-workout.
The quote of the day is from Henry Ford:
"Whether you think you can, or think you can't, you are right."
Weight Training: Shoulders and Triceps
Seated Dumbbell Press
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Captains of Crush Grip Trainers
Overhead Triceps Press
Diamond Push-ups
Dumbbell Kickbacks
Heavy Barbell Shoulder Shrugs
Barbell Triceps Face Breakers
Weighted Keg Push Press
WOD: "Sweet Potato Buuuuuurp" (Each exercise is done for one minute to make a set. There is a one minute break after each set. There was a total of three sets).
Jump Rope
Diamond Push-ups
Barbell Push Press
TRX Triceps Face Breakers
Front Plate Raise
Crunches
Lateral Dumbbell Raise
Heavy Rope Whips
Have a Great Day!!
