SHOULDERS          5/7/13

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

      Standing BB Shoulder Press - 10 reps
      Snatch Grip Behind the Neck Push Press - 10 reps
      Snatch Drop - 5 reps
      Overhead Squat - 5 reps

      Rest about a minute between rounds.

#1  Standing BB Shoulder Press     

      Start a timer.  At the start of the first minute, do 5 reps.  At the start of the second
      minute, do 6 reps.  Continue to add 1 rep per minute until you fail to complete the
      required number of reps before the start of the next minute.  You can rerack the
      weight as often as you like.  You don't have to do an unbroken set each minute. 
      Recommended load is 65% of your standing shoulder press 1 Rep Max. 

#2  Do 2 rounds of:

      DB Reverse Fly - 15 reps
      BB Push Press - 10 reps
      Partner Wheelbarrow - 25 meters

      Rest between rounds. 

#3  BB Thruster - 20 reps

      Go as heavy as you can with good posture and technique.