SHOULDERS - 8/23/13

Warmup:  With an unweighted BB, do 2 rounds of:
      Front Squat (no pause) - 5 reps
      Split Jerk - 5 reps
      Snatch Grip Behind the Neck Push Press - 5 reps
      Overhead Squat (no pause) - 5 reps
     
      Rest about a minute between rounds. 

#1  Standing BB Shoulder Press (PAUSE 2 sec at top)     5-5-5-5-5 reps

      Start with a weight you can easily manage and then try to add weight
      each set.

#2  This is 12 minutes of continuous work.

      BB Push Press - 10 reps
      DB Lateral Raise - 10 reps
      Run 200 meters
      BB Push Press - 12 reps
      DB Lateral Raise - 12 reps
      Run 300 meters
      BB Push Press - 14 reps
      DB Lateral Raise - 14 reps
      Run 400 meters........

      Continue adding 2 reps every round to the push press and lateral raise,
      and add 100 meters every round to the run, until you hit 12 minutes.