SHOULDERS - 8/29/13

Warmup:
      Standing BB Shoulder Press (unweighted, no pause) - 10 reps
      Standing BB Shoulder Press with Kettlebells hanging from the BANDS   5-5-5 reps
            PAUSE  for 2 seconds at the bottom and top of each rep of presses with
            the bands and kettlebells.  Each band is doubled up, fed through the handle
            of the kettlebell and then looped over the collar of the barbell.  Use light
            kettlebells. 

#1  Do 3 rounds of:

      Snatch Grip Behind the Neck Push Press - 4 reps
      BB Overhead Squat (no pause) - 4 reps

      Start with a weight you can easily manage and then try to add weight for
      rounds 2 and 3.  Rest between rounds. 

#2  BB Split Jerk      2-2-2-2-2 reps

      Load for Set 1 - 65% of Split Jerk 1RM, Set 2 - 70%, Set 3 - 75%, Set 4 - 80%
      and Set 5 - 85%
      Rest between sets.

#3  Handstand Pushup - Every 30 seconds (on the minute and half-minute),
      do "x" reps of handstand pushup.  You will do 8 total sets.  Before you begin,
      pick "x" for yourself.  Pick a number that is challenging but also allows you
      to complete the same number of reps each set.  Your last set starts at 3 minutes
      and 30 seconds.

#4  Do 1 round of:
     
      American Kettlebell Swing - 30 reps
      Run 300 meters
      BB Sumo High Pull - 30 reps