SHOULDERS          6/12/13

As part of your warmup, do 2 rounds of:
      Air Squat - 20 reps
      Standing Shoulder Press (unweighted BB) - 5 reps
      Push Press (unweighted BB) - 5 reps
      Overhead Squat (unweighted BB) - 5 reps
      Snatch Drop (unweighted BB) - 5 reps

      Rest about a minute between rounds.

#1  Standing BB Shoulder Press

      Set 1 - 12 reps
      Set 2 - add 20 lbs to the weight used in Set 1 and go to failure
      Set 3 - subtract 20 lbs from the weight used in Set 1, and go to failure. 

      Rest between rounds.

#2  This is 4 rounds.

      Round 1 - do A
      Round 2 - do A and B
      Round 3 - do A, B, and C
      Round 4 - do A, B, C, and D

      Rest one minute between rounds.  

      A - BB Push Press - 10 reps
      B - Toes to Bar - 10 reps
      C - DB Lateral Raise - 20 reps
      D - Medicine Ball Wall Ball - 40 reps