SHOULDERS          3/2/13

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

      Standing Shoulder Press - 5 reps
      Behind the Neck Shoulder Press - 5 reps
      Snatch Grip Push Press - 5 reps
      Snatch Drop - 5 reps
      Overhead Squat - 5 reps

      Rest a minute or so between the rounds.

#1  Standing BB Shoulder Press (1.5 REP)      3-3-3-3 reps

      Start with a lighter weight, and then increase weight each set.
      Rest between sets.

#2  In 8 minutes, do as many rounds as you can of:

      Strict Pullup - 5 reps
      Standing DB Shoulder Press - 5 reps
      BB Shrug - 10 reps
      Sledgehammer VS Tire (Vertical, 12 to 6 swing) - 10 reps per side
      DB Reverse Fly - 15 reps
      Air Squat - 15 reps

#3  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 any number,  just pick a number that challenges you.