SHOULDERS - 10/10/13

Warmup - At a comfortable pace, do 5 rounds of:
      Air Squat - 10 reps
      Sprint - 25 meters

      Effort level for the sprints is:  50% for R1, 60% for R2, 70% for R3, 
      80% for R4, and 90% for R5

#1  On the 50 meter course, sprint 100 meters for time.  Do 2 reps.  
      Rest between reps, and we will record our best time.

#2  BB Split Jerk      3-3-2-2-1-1 rep  (see video at bottom of post)

      Rest between sets.  Load for the six sets is 60%, 60%, 70%, 70%, 75%, 75%
      of your Split Jerk 1RM.

#3  Do 1 round of:

      BB Push Press (PAUSE 2 seconds at the top of each rep) - 10 reps
      Jump Squat - 20 reps
      DB Lateral Raise - 30 reps
      Double Under - 40 reps
      REST - 90 seconds
      Double Under - 40 reps
      DB Lateral Raise - 30 reps
      Jump Squat - 20 reps
      BB Push Press (PAUSE 2 seconds at the top of each rep) - 10 reps

Results for 100 meter sprint:
      Rob Tijerina - 15.54 seconds
      Scott Johnson - 15.81 seconds