SHOULDERS - 7/24/13

As part of your warmup, do 3 rounds of:
      BB Front Squat
      BB Push Press
      
      Round 1 is 10 reps per exercise with an unweighted BB
      Round 2 is 8 reps per exercise with 75 lbs on the bar
      Round 3 is 6 reps per exercise with 105 lbs on the bar

#1  BB Split Jerk      3-3-2-2-1-1 rep

      Start with 60% of your Split Jerk 1RM, or your best guess at your 1RM.
      Try to increase weight each set.  Rest between sets.

#2  You will start a set every minute, on the minute (except for minute 8).

      Minute zero, 2, 4, and 6 - Double Unders - 20 seconds
      Minute 1, 3, 5, and 7 - BB Push Press - 8 reps

      Minute 8 - REST
      
      Minute 9, 11, 13, and 15 - Sprint 100 meters in less than 20 seconds
      Minute 10, 12, 14, and 16 - DB Thruster - 8 reps (as heavy as you can)