SHOULDERS - 11/21/13

Warmup - At a comfortable pace, do 3 rounds of:
      Air Squat - 15 reps
      Split Jerk - 5 reps

#1  BB Split Jerk      

      6 reps at 50% of your 1RM
      5 reps at 55% of your 1RM
      4 reps at 60% of your 1RM
      3 reps at 65% of your 1RM
      2 reps at 70% of your 1RM
      1 rep at 75%  of your 1RM

      Rest between sets.  

#2  This is continuous work.

      DB Lateral Raise      22-20-18-16-14-12 reps
      Toes to Bar      12-10-8-6-4-2 reps

      Do 22 lateral raises, then 12 toes to bar, then 20 lateral raises, then 10 
      toes to bar, etc.

#3  Do 1 round of:

      Run 400 meters
      Standing BB Shoulder Press - 12 reps
      Run 400 meters 
      Standing BB Shoulder Press - 9 reps
      Run 400 meters
      Standing BB Shoulder Press - 6 reps

      Try to use the same weight for all 3 sets of shoulder press.