SHOULDERS          5/13/13

#1  Do 4 rounds of:

      Behind the Neck Split Jerk - 1 rep
      Standard Split Jerk - 2 reps

      Rest between rounds.  There is a demo of this on the exercise demo page.
      Do several warmup sets, starting with just the bar and slowly adding weight.
      And then the loads for the 4 rounds, as a % of your split jerk 1RM, are 60%, 65%,
      70%, and 75%.  This is not meant to be heavy.  Focus on technique.  For the
      initial dip, try to keep your torso vertical.  Don't stick your butt out.  And for the
      standard split jerk, the bar should be racked across the front of your shoulders for
      the initial dip and drive.  You shouldn't be supporting all the weight with your arms
      and hands.  Once the bar starts to move upward, off the front of your shoulders, then
      you can readjust your grip.  

#2  Do 3 rounds of:

      Standing BB Shoulder Press with a 2 second PAUSE at the TOP of each rep - 10 reps
      Plate Front Raise - 20 reps
      BB Row - 20 reps
      Double Under - 1 minute
      DB Thruster - 1 minute
      
      REST 1 minute between rounds.