SHOULDERS          10/15/12

#1  BB Jerk          1-1-1-1 rep

      Load for Set 1 is 75% of 1RM
      Load for Set 2 is 80% of 1RM
      Load for Set 3 is 85% of 1RM
      Load for Set 4 is 90% of 1RM

      Warm up before you start #1.  If you don't know your 1RM, then start with a 
      weight you can easily manage, and then try to increase weight each set.

#2  BB Shoulders-to-Overhead  - 25 reps

      You can press it, push press it, or jerk the weight overhead.  You can
      set the weight down if you need to.  You pick the weight.  We are going to
      use 135 lbs.  This is one set.  The starting position for each rep is standing, 
      with the barbell racked across the front of your shoulders.  
      The finish position is with the weight locked out overhead.  

#3  Do 10 rounds of:

      DB Lateral Raise - 20 seconds
      REST - 10 seconds

      Try to do the same number of reps each set.