SHOULDERS          5/19/13

As part of your warmup, with an unweighted barbell, do 3 rounds of:

      Front Squat (no pause) - 5 reps
      Push Press - 5 reps
      Overhead Squat (no pause) - 5 reps
      Snatch Drop (no pause) - 5 reps

      Rest about a minute between rounds.

#1  Behind the Neck Clean Grip Push Press      4-4-4-4-4 reps

      Start with a weight you can easily manage and then increase weight each set.  The 
      weight must be light enough for you to be able to safely rerack the weight across your
      traps between reps.  Don't go so heavy that you can't completely control the weight
      on the way down.  We don't want to hit ourselves on the neck and/or spine with the
      barbell.  Rest between sets.  

#2  Standing BB Shoulder Press      12-8-4-16 reps

      Go as heavy as you can for each set.  Rest between sets.

#3  On the 50 meter course, run 1000 meters in less than 4:15.  If you run each 100 meter
      split in 25 seconds, you will finish at 4:10.