SHOULDERS - 8/11/13

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

      Rest about a minute between rounds.

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

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

#2  This is 3 rounds.

      Round 1 is three minutes
      Round 2 is five minutes
      Round 3 is seven minutes

      Start each round with push press.  If you complete all the exercises before
      the end of the time limit, start back at push press again.  Work until you
      reach the time limit for each round.
      REST 2 MINUTES BETWEEN ROUNDS.

      BB Push Press with a 2 second PAUSE at the top of each rep - 5 reps
      BB Sumo High Pull - 10 reps
      DB Lateral Raise - 15 reps
      DB Shrug - 20 reps
      Bear Crawl - 25 meters
      Air Squat - 30 reps
      Double Unders - 35 reps