SHOULDERS          5/31/13

As part of your warmup, do 2 rounds of:
      Air Squat - 20 reps
      BB Push Press (unweighted BB) - 15 reps
      BB Thruster (unweighted BB) - 10 reps

      Rest a minute or so between rounds.

#1  Standing BB Shoulder Press      8-6-4-12 reps

      Sets 1, 2, and 3 are with BANDS and kettlebells.  
      PAUSE for 2 seconds at the top of each rep.  Try to increase
      the kettlebell weight for set 2 and again for set 3.

      For set 4, use standard weight on the bar and go as heavy as you can.
      PAUSE for 2 seconds at the top of each rep.

      Rest between sets.  

#2  Do 2 rounds of:

      Horizontal Sledgehammer (swing from 3 to 9 o'clock) - 1 minute (30 sec per side)
      DB Thruster - 1 minute
      24" Box Jump - 1 minute
      DB Reverse Fly - 1 minute
      Plate Pull - 80 feet

      Rest between rounds.