SHOULDERS - 7/6/13

As part of your warmup, do 2 rounds of:
      Pullup - 5 reps
      Pushup (not hand release) - 10 reps
      BB Push Press (unweighted BB) - 15 reps
      Air Squat - 20 reps

      Rest a minute or so between rounds.

#1  Do 3 rounds of:

      Behind the Neck BB Split Jerk - 1 rep
      Standard Split Jerk - 2 reps

      Rest between rounds.  Go somewhat light.  Don't go heavier than 70% of
      your split jerk 1 Rep Max. 

#2  Sprint 100 meters on the 50 meter course - 6 reps

      Effort level for each rep is:  Rep 1 - 60%, Rep 2 - 70%, Rep 3 - 80%,
      Rep 4 - 90%, Reps 5 + 6 - 100%.  We will record our times for reps 5 + 6,
      and then post our best time.  Rest between reps.

#3 Do 3 rounds of:

      BB Waiter's Walk - 50 meters
      Medicine Ball Wall Ball - 25 reps
      Toes to Bar - 15 reps
      DB Lateral Raise - 25 reps
      Seated DB Shoulder Press - 15 reps

      Rest between rounds. 

      Results for the 100 meter sprint on the 50 meter course:
      Troy Etheredge - 14.4 seconds
      Scott Johnson - 15.5 seconds