SHOULDERS          4/25/13

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

Behind the Neck Standing Shoulder Press - 5 reps
Push Press - 5 reps
Split Jerk - 5 reps
BB Thruster - 10 reps

Rest about a minute between rounds.

#1  Standing BB Shoulder Press with a 2 second PAUSE at the bottom of each rep.  

      Start with 65% of your 1 Rep Max and do 3 reps.  Add 10 total lbs every set until
      you fail.  On the set you fail, immediately drop back down to your starting weight
      and go to failure again.  Rest between sets.

#2  This is 3 rounds.
      Round 1 is 3 minutes.
      Round 2 is 5 minutes.
      Round 3 is 7 minutes.

      Start each round with the BB Sumo High Pull.  If you complete all the exercises
      before the end of the time limit, start back at BB Sumo High Pull again.  WORK
      UNTIL YOU REACH THE TIME LIMIT FOR EACH ROUND.
      Rest 2 minutes between rounds.  

      BB Sumo High Pull - 5 reps (heavy but with good form)
      DB Lateral Raise - 15 reps
      Double Under - 25 reps
      DB Reverse Fly - 15 reps
      Air Squat - 25 reps
      Hand Release Pushup - 15 reps