SHOULDERS          4/19/13

As part of your warmup, do:
Standing BB Shoulder Press (unweighted barbell)   10-10 reps

Then do:
Standing BB Shoulder Press with BANDS and kettlebells   5-5-5 reps
PAUSE for 2 seconds at the bottom and the top of each rep.
(See picture at bottom of workout for bands/kettlebell setup)
Use light kettlebells.  Rest about a minute between sets. 

#1  In 7 minutes, do as many rounds as possible of:

      Pullup - 5 reps
      BB Push Press - 10 reps
      DB Lateral Raise - 15 reps

      #1 is continuous work.

#2  Standing BB Shoulder Press

      Set 1 - 10 reps
      Set 2 - ADD 20 lbs to the weight used in Set 1, and go to failure
      Set 3 - SUBTRACT 20 lbs from the weight used in Set 1, and go to failure

      Rest between sets.

#3  Do 2 rounds of:

      DB Thruster - 1 minute
      Farmer's Walk with a 45 lb plate in each hand - 100 meters
      DB Reverse Fly - 1 minute
      BB Shrug - 20 reps

      Rest between rounds.

Double up the band, feed it through the kettlebell handle, then 

hang it on the collar of the barbell.