SHOULDERS - 9/22/13

Warmup - With an unweighted BB, at a comfortable pace, do 2 rounds of:
      Front Squat (no pause) - 6 reps
      Push Press - 6 reps
      Back Squat (no pause) - 6 reps
      Behind the Neck Standing Shoulder Press - 6 reps

#1  Do 4 rounds of:

      BB Behind the Neck Snatch Grip Push Press - 3 reps
      BB Overhead Squat (no pause) - 3 reps

      Start with a light weight and then try to add a little bit each set.
      Rest between sets.

#2  Do 3 rounds of:

      Standing BB Shoulder Press      R1 - 9 reps, R2 - 6 reps, R3 - 12 reps
      DB Farmer's Walk - 150 meters
      Seated DB Shoulder Press      R1 - 9 reps, R2 - 6 reps, R3 - 12 reps
      Box Jump - 20 reps

      Rest 90 seconds between rounds.