SHOULDERS          3/8/13

#1  Behind the Neck Split Jerk, to Standard Split Jerk
      There is a demo of this one on the exercise demo page.

      Do 5 sets of:  1 rep behind the neck split jerk followed by 1 rep of standard split
      jerk.  Rest between sets.  Start at 50% of your split jerk 1RM and then increase
      weight each set.

#2  Every minute, on the minute, for 5 rounds, do:

      Standing BB Shoulder Press - 3 reps
      BB Shrug - 10 reps

#3  Do 1 round of:

      Run 100 meters in less than 20 seconds
      BB Push Press - 13 reps
      DB Lateral Raise - 13 reps
      Run 100 meters in less than 20 seconds
      BB Push Press - 11 reps
      DB Lateral Raise - 11 reps
      Run 100 meters in less than 20 seconds
      BB Push Press - 9 reps
      DB Lateral Raise - 9 reps