Shoulder Press + Rowing/Overhead Press + Triceps Auxiliary

Morning
A.) 3x8-12 Shoulder press @ 60-70%
B.) 3x 1min Delt battle rope - superset w/10 Deficit planche push ups
C.) 3x 5 Banded dips - superset w/ME dips
D.) AMRAP 10 Row (cals) :20 @ 90%/:40 @ 50%

Results
A.) 155(9)/155(9)/155(9)
B.) Comp (UB push ups @ -4")
C.) 10/5/5
D.) 154 cals

Afternoon
A.) 3x10 Triceps cable push down
B.) 3x10 Behind the neck shoulder press
C.) 2x 3 Cable cross dropsets
D.) 3x10 1 arm DB press
E.) 4min Ab medley

Results
A.) 105lbs
B.) 100lbs
C.) 10/7 @ 40 - 10/6 @ 33 - 10/7 @ 27
D.) 50lbs
E.) Comp

Notes:
The morning session was stellar. Sean and I didn't really feel like being at DCF but we certainly made the session worthwhile. I have to say that I'm a big fan of the battle ropes for burn out sets.

Afternoon session was killer. I'm not sure what this whole 'not too excited to go to the gym' feeling I've had lately is, but its getting old. Forced myself to get the shoes on today instead of sitting around eating.

We did some behind the neck pressing work that was really nice. I felt like it opened the front of my deltoid a ton! Also, a very nice compliment to the normal shoulder press this morning.