SHOULDERS - 8/5/13

As part of your warmup, do 2 rounds of:
      Close Grip Pushup (tips of thumbs 2" apart) - 10 reps
      Cable Row (light weight) - 10 reps
      Standing Shoulder Press (unweighted BB) - 5 reps
      Behind the Neck Clean Grip Shoulder Press (unweighted BB) - 5 reps

      Rest a minute or so between rounds.  

#1  Standing BB Shoulder Press      9-6-3-12 reps

      Go as heavy as you can for each set.  Rest between sets.

#2  Do 1 round of:

      Plate Front Raise - 18 reps
      Goblet Squat - 15 reps
      BB Push Press - 12 reps
      Toes to Bar - 9 reps
      BB Power Jerk - 6 reps
      
      REST ONE MINUTE
      DB Thruster - one minute of work
      REST ONE MINUTE
      
      BB Power Jerk - 6 reps
      Toes to Bar - 9 reps
      BB Push Press - 12 reps
      Goblet Squat - 15 reps
      Plate Front Raise - 18 reps