SHOULDERS          5/30/12


#1  Do 2 rounds of:


DB Lateral Raise - 1 minute
REST - 1 minute
BB Shrug - 1 minute
REST - 1 minute
BB Thruster - 1 minute


Rest 3-5 minutes between rounds.


#2  BB Jerk          6-6-6 reps


#3  5-10-5 Shuttle (also called a 20-yard shuttle)


      This is a timed NFL combine event.  We are not timing it today.
      There are 3 lines in this drill:
      zero-yard line
      5-yard line
      10-yard line
      You start at the 5-yard line, straddling the line, with the 10-yard line
      to your left.  One hand is down, touching the line.  You run left, to the
      10-yard line, touch it with your hand, run to the zero-yard line, touch
      it,  then finish at the 5-yard line.
      You are going to do 8 reps of this shuttle:  one rep at 60% effort, one
      rep at 70%, one rep at 80%, one rep at 90%, and then 4 reps
      at 100%.


#4  Do 2 rounds of:


      Standing BB Shoulder Press - 12 reps
      Double Unders - 15 reps
      Standing BB Shoulder Press - 8 reps
      Jump Squat - 30 reps
      Standing BB Shoulder Press - 4 reps


      Rest between rounds.