SHOULDERS - 10/22/13

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Standing Shoulder Press - 5 reps
      Push Press - 5 reps
      Split Jerk - 5 reps
      Snatch Grip Behind the Neck Push Press - 5 reps
      Overhead Squat with a 3 second PAUSE at the bottom of each rep - 5 reps

#1  Standing BB Shoulder Press with a 3 second PAUSE at the TOP of each rep

      Start with 65% of your standing shoulder press 1 Rep Max, and do 3 reps.  Add
      10 total lbs every set until you fail.  On the set you fail, immediately drop back
      down to your starting weight and do as many reps as you can.
      Rest between sets.

#2  This is 3 rounds.  Each round is five minutes long.
      For each round, focusing on good technique and posture, do:
     
      BB Ground to Overhead - 5 reps
      Burpee - 10 reps
      BB Push Press - 10 reps
      DB Lateral Raise - 10 reps
      Run 100 meters

      Each 5-minute round is continuous work.  If you finish the 100 meter run, go right
      back to the ground to overheads.  Work until the 5 minutes is up.  Rest 1 minute
      between rounds.