SHOULDERS - 7/18/13

As part of your warmup, with an unweighted BB, do 2 rounds of:
      Clean Grip, Standing Shoulder Press - 5 reps
      Clean Grip, Standing Behind the Neck Shoulder Press - 5 reps
      Snatch Grip, Behind the Neck Push Press - 5 reps
      Overhead Squat - 5 reps

      Rest a minute or so between rounds.

#1  BB Push Press - Every minute, on the minute, do 3 reps of push press.
      You will do 10 total sets.  PAUSE for 2 seconds at the TOP of each rep.

#2  Do 4 rounds of:

      DB Thruster - 15 reps
      Double Under - 30 reps
      DB Lateral Raise - 15 reps
      Run 200 meters on the 50 meter course.

      #2 is continuous work.