SHOULDERS - 7/30/13

As part of your warmup, do:
      Standing BB Shoulder Press (unweighted BB) - 10 reps
      Standing BB Shoulder Press with BANDS and light kettlebells      5-5-5 reps
      PAUSE for 2 seconds at the bottom and top of each rep with the bands.
      (See the picture at the bottom of the workout for bands/kettlebell setup)
      Rest about a minute between sets.

#1  Do 5 rounds of:

      BB Snatch Grip Push Press
      BB Overhead Squat

      Rounds 1 + 2, do 3 reps of each, Rounds 3 + 4, do 2 reps of each
      Round 5, do 1 rep of each.  Try to increase weight each round.  Rest between rounds.

#2  Do 10 rounds of:

      DB Lateral Raise - 20 seconds
      REST - 10 seconds

#3  Do 2 rounds of:

      BB Front Squat - 40 seconds
      REST - 20 seconds
      Cable Row - 40 seconds
      REST - 20 seconds
      Seated DB Shoulder Press - 40 seconds
      REST - 20 seconds
      Plate Pull - 40 seconds
      REST - 20 seconds