SHOULDERS          2/12/13

      As part of your warmup, with an unweighted BB, do 2 continuous rounds of:

      Hang Muscle Snatch - 5 reps
      Snatch Grip Push Press - 5 reps
      Snatch Drop - 5 reps
      Overhead Squat (no pause) - 5 reps

#1  Standing BB Shoulder Press - 15 reps 
      
      As heavy as you can.  Be sure to completely lock out, at the top of each rep.

#2  Do 8 rounds of:

      DB Lateral Raise - 20 seconds
      REST - 10 seconds

#3  Do 2 rounds of:

      Partner Wheelbarrow - 25 meters
      Sprint - 75 meters (from the 25 meter line to the 50, and back to the start line)
      DB Reverse Fly - 20 reps

      Rest between rounds.

#4  Medicine Ball Wall Ball - 90 seconds

#5  Standing BB Shoulder Press - 15 reps

      As heavy as you can.  Be sure to completely lock out, at the top of each rep.