SHOULDERS - 10/28/13

Warmup - At a comfortable pace, with an unweighted BB, do 3 rounds of:
      Snatch Grip Behind the Neck Push Press - 6 reps
      Overhead Squat - 6 reps

      Then do:
      Standing  BB Shoulder Press with BANDS and light kettlebells      5-5-5 reps
      PAUSE for 2 seconds at the bottom and the top of each rep.  The bands are used
      to hang the kettlebells from the sleeve of the barbell, just like the chest warmup
      on 10/24/13.

#1  Standing BB Shoulder Press

      Set 1 - 10 reps
      Set 2 - Add 20 lbs to the weight you used for Set 1 and go to failure
      Set 3 - Subtract 20 lbs from the weight you used for Set 1 and go to failure

      Rest between sets.

#2  Do 1 round of:

      DB Lateral Raise - 21 reps
      Plate Front Raise - 18 reps
      Jump Squat - 15 reps
      BB Push Press - 12 reps
      Toes to Bar - 9 reps
      BB Power Jerk - 6 reps

      REST - 60 seconds
      Burpee - 60 seconds
      REST - 60 seconds

      BB Power Jerk - 6 reps
      Toes to Bar - 9 reps
      BB Push Press - 12 reps
      Jump Squat - 15 reps
      Plate Front Raise - 18 reps
      DB Lateral Raise - 21 reps