SHOULDERS          6/18/13

As part of your warmup, with an unweighted barbell, do 2 rounds of:
      Back Squat - 15 reps
      Push Press - 10 reps
      Split Jerk - 5 reps

      Rest a minute or so between rounds.

#1  Standing BB Sh. Press w/ a 2 second PAUSE (bottom + top of each rep)  3-3-3-3 reps

      Start with a weight you can easily manage and then increase weight each set.
      Rest between sets.

#2  This is 3 rounds.
      Round 1 is 3 minutes.
      Round 2 is 5 minutes.
      Round 3 is 7 minutes.

      Start each round with the seated DB Shoulder Press.  If you complete all the 
      exercises before the end of the time limit, start back at seated DB Shoulder Press
      again.  WORK UNTIL YOU REACH THE TIME LIMIT FOR EACH ROUND.
      Rest 2 minutes between rounds.

      Seated DB Shoulder Press - 10 reps
      DB Lateral Raise - 15 reps
      BB Row - 10 reps
      DB Thruster - 15 reps
      Toes to Bar - 10 reps
      Close Grip Pushup (tips of thumbs 2" apart) - 15 reps
      Jump Squat - 10 reps