SHOULDERS          3/20/13

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

      Standing Shoulder Press - 5 reps
      Push Press - 5 reps
      Split Jerk - 5 reps
      Snatch Grip Push Press - 5 reps
      Snatch Drop - 5 reps
      Overhead Squat (NO pause) - 5 reps

      Rest about 1 minute between rounds.

#1  Depth Jump with Lateral Movement - 12 reps

      a) Step off an 18" box or tire.
      b) Land with both feet.  Have a partner, standing in front of you, point to
      the left or right just before you land.
      c) Immediately upon landing, sprint 12.5 meters in the direction your partner
      is pointing.

      Walk back to the box or tire after each rep, and do the next rep.  Be as explosive
      as possible with each rep.

#2  Do 3 rounds of:

      BB Overhead Squat (NO pause) - 5 reps (as heavy as you can with good technique)
      Plate Front Raise - 10 reps
      DB Push Press - 15 reps
      Hand Release Pushup - 20 reps
      DB Lateral Raise - 25 reps
      Jump Squat - 30 reps
     
      Rest between rounds.