SHOULDERS          9/27/12

#1  Handstand Pushups

      Do 1 set every 30 seconds for a total of 10 sets.
      Before you begin, pick a goal number of reps and then try to complete that
      number of reps each set.  You can pick 1, 5, 17, whatever number
      challenges you.

#2  BB Split Jerk          1-1-1-1-1 rep

      Loads are 65%, 70%, 75%, 80%, and 85% of 1RM.

#3  Standing BB Shoulder Press PAUSE          3-3-3 reps

      Pause for a 2-count at the bottom and the top of each rep.

#4  Do 1 round of:

      Run 200 meters
      BB Waiter's Walk - 50 meters
      Run 200 meters
      DB Snatch - 7 reps per side
      Run 200 meters
      DB Lateral Raise - 21 reps