SHOULDERS - 9/28/13

Warmup - With an unweighted BB, at a comfortable pace, do 3 rounds of:
      Front Squat (no pause) - 6 reps
      High Elbow Press - 3 reps (see video below)
      High Elbow Push Press - 3 reps (see video below)

      Standing BB Shoulder Press (50% of 1RM) - 12 reps (just one set)

#1  Standing BB Shoulder Press (1.5 REP)      3-3-3-3 reps
 
      PAUSE for 3 seconds when you lock out at the top of each rep.  Start with
      a weight you can easily manage and then try to add weight each set.
      Rest between sets.

#2  This is 12 minutes.

      BB Push Press - 10 reps
      Toes to Bar - 10 reps
      Hand Release Pushup - 10 reps
      REST - 30 seconds
      BB Push Press - 12 reps
      Toes to Bar - 12 reps
      Hand Release Pushup - 12 reps
      REST - 30 seconds
      BB Push Press - 14 reps......

      Continue this pattern, adding 2 reps per round, until you get to 12 minutes.