Team Excellence, Shoulders and Triceps

Growing up in the Washington DC area, my family rooted for the University of Maryland in college basketball. Last night, I unfortunately watched the Maryland Women's Basketball Team get dismantled by the UCONN Women's team. There is no shame in that of course, the Huskies are the latest dynasty in women's basketball that for me started with Pat Summitt at Tennessee who won a total of eight national championships. This morning I heard on the radio that the UCONN women's starting five players scrimmage against eight defenders?! That is awesome! Gino Auriemma has developed a team that plays as a team... they understand what excellence is and demolish their opponent every time they step onto the court.

Today's quote is from Geno Auriemma:

“Monday we start the whole process over again; Monday, we start the chase – I call it the chase. Somebody sent me a pretty good Lombardi quote recently. It said, ‘Perfection is unattainable, but if you chase perfection you’ll catch excellence.’ So the chase starts, and some people just get tired of the chase. Some don’t even start the chase. Some start it, realize they can’t catch it and they just stop. What I’ve been trying to teach my players all along is that’s the fun part – knowing that you can’t get to that and you’re going as hard as you can to get there anyway.”

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Kneeling Diamond Push-Up
TRX Reverse Shoulder Fly
Heavy Rope Whip
Bicycle Abdominal Crunch
Seated Wall Ball Toss
Weight Training:
Super Set: Perform each exercise in order to complete a set. Three sets total.
Alternating Front Dumbbell Raise, 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)

Dumbbell Shoulder Shrug, 20 repetitions

(Primary muscles worked: Trapezius, rhomboids, levator scapulae)

Weighted Keg Push Press, 3 sets of maximum repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, intermedius, and medialis)
Axle Bar Skull Crusher, 3 sets of 8-12 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of maximum repetitions
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Overhead Dumbbell Triceps Extension, 3 sets of 6-10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Go Where the Wild Things Are, Shoulders and Triceps

We spent part of our day today preparing for a local celebration of the 50th anniversary of the Wilderness Act of 1964. I am going to encourage everyone out there to get out this weekend and go to your public lands, go to a local wilderness area, find the places where the wild things in your area hang out!

Today's quote is from Maurice Sendak, Where the Wild Things Are:

"Let the wild rumpus start!"

Workout: Shoulders and Triceps
Morning Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total with no breaks between sets.
Jumping Jacks, 50 repetitions
15m Shuttle Run, 5 repetitions
TRX Reverse Flies, 15 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Barbell Push Press, 5 sets of 2-8 repetitions
Shoulder Shrugs, 3 sets of 6-8 repetitions
Landmine Lateral Jammers, 3 sets of 8-10 repetitions
Superset:
Diamond Triceps Push-Ups, 3 sets of 20 repetitions
Dumbbell Overhead Triceps Extensions, 3 sets of 8-10 repetitions

Evening Session: With a lightweight dumbbell perform each exercise in order to complete a set. Three sets total with no breaks between sets.
Side Dumbbell Raise, 10 repetitions
Alternating Front Dumbbell Raise, 10 repetitions
Overhead Dumbbell Press, 10 repetitions
Dumbbell Shoulder Shrugs, 10 repetitions

Have a Great Day!