SHOULDERS          6/6/13

As part of your warmup, do 2 rounds of:
      Close Grip Pushup (tips of thumbs 2" apart) - 15 reps
      Cable Row (light weight) - 15 reps
      Standing Shoulder Press (unweighted BB) - 10 reps
      Behind the Neck Clean Grip Push Press (unweighted BB) - 10 reps

      Rest a minute or so between rounds.

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Rest between rounds.  In regard to the power jerk, for the dip and drive, your feet
      are the same as they would be for a push press or split jerk (about hip width apart)
      and then after the dip and drive, when you get under the bar to receive it, your feet
      should land in the same position as a squat or the receiving position of a clean.  Use 
      a clean grip.

      Start with a weight you can easily manage and then try to increase weight a little bit
      each set.  

#2  DB Lateral Raise      20-18-16-14-12 reps
      Toes to Bar      10-8-6-4-2 reps

      Do 20 lateral raises, then 10 toes to bar, then 18 lateral raises, then 8 toes to bar, etc.
      #2 is continuous work.

#3  In 7 minutes, do as many rounds as possible of:

      Seated DB Shoulder Press - 15 reps
      Double Under - 25 reps
      Run 200 meters