SHOULDERS          4/7/13

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

      Standing BB Shoulder Press - 10 reps
      Snatch Grip Push Press (this is behind the neck) - 10 reps
      Snatch Drop - 5 reps
      Overhead Squat - 5 reps

      Rest about 1 minute between rounds.

#1  Standing BB Shoulder Press      1-1-1-1-1-1 rep

      We are going for a 1RM here.  Start with a weight you can easily manage and then
      increase weight each set.  We will post our results.  

#3  This is 3 rounds.

      Round 1:  Exercise A- 50 meters, B-20 reps, C-20 reps, D-20 reps, E-10 reps

      Round 2:  Exercise A- 75 meters, B-30 reps, C-30 reps, D-30 reps, E-15 reps

      Round 3:  Exercise A-100 meters, B-40 reps, C-40 reps, D-40 reps, E-20 reps

      A) BB Waiter's Walk  
      B) Medicine Ball Wall Toss
      C) DB Lateral Raise 
      D) Double Under
      E) Seated DB Shoulder Press

      Rest between rounds.  

      Results for the 1RM standing BB Shoulder Press:
      Scott Johnson - 145 lbs
      Rob Tijerina - 175 lbs
      Jason Bryant - 170 lbs
      Justin Slusher - 155 lbs
      Kyle Langhorst - 210 lbs