SHOULDERS - 10/16/13

Warmup - Do 2 rounds, slow and controlled, of:
      BB Thruster (lock out at the top of each rep) - 15 reps
      DB Reverse Fly - 15 reps
      Run 200 meters

#1  On the 50 meter course, run 400 meters for time.  We will post results.

#2  This is continuous work.

      DB Lateral Raise      20-18-16-14-12 reps
      Toes To Bar      10-8-6-4-2 reps

      Do 20 lateral raises, then 10 toes to bar, then 18 lateral raises, then 8 toes to bar,
      etc.

#3  Do 1 round of:

      Standing BB Shoulder Press - 12 reps
      REST - 60 seconds
      Standing BB Shoulder Press - 9 reps
      REST - 60 seconds
      Standing BB Shoulder Press - 6 reps

      The listed number of reps (12, 9, and 6) is a target, a guide to help you pick a 
      weight to put on the bar.  But go to failure on each of the 3 sets.