Power of the gods. Had a nice pump going today. Probably because the beard is coming in strong. So this one is for the true Olympians who train hard – no shortcuts.

Since I skipped the big shoulder press movement I wanted to hit shoulders a bit differently. I chose standing alternating dumbbell presses.

Not only do you hit shoulders bilaterally but get some good core work in as your core has to stabilize your upper body while presses from one side. I slowed down the reps to add some more difficulty and time under tension.

WOD: Hercules Hercules 2015-08-18

A. BB Squats: 5 x 8 reps
B. BB Bench Press: 5 x 8 reps
C1. Kayak Rows w/ rope: 4 x 8 reps (3.0.1.0)
C2. Cable Pushdowns w/ rope: 4 x 8 reps (3.0.1.0)
D. DB Alternating Shoulder Presses – standing: 5 x 8 reps (2.0.1.0)
E1. Cable (high) Bicep Curls w/ straps: 4 x 8 reps (3.0.1.0)
E2. Cable (high) Tricep Extensions w/ straps: 4 x 8 reps (3.0.1.0)

Olympia!