SHOULDERS - 11/3/13

Warmup - Do 6 rounds of:
      DB Thruster - 6 reps
      Run 25 meters

      Effort level for the sprints:  Round 1 - 50%, Round 2 - 60%, Round 3 - 70%
      Round 4 - 80%, Round 5 - 90%, Round 6 - 90%

#1  Every minute, on the minute, sprint 50 meters (100% effort).  Do 6 total reps.

#2  BB Split Jerk    

      Set 1 - 5 reps @ 60% of your Split Jerk 1RM
      Set 2 - 4 reps @ 65%
      Set 3 - 3 reps @ 70%
      Set 4 - 2 reps @ 75%
      Set 5 - 1 rep @ 80%
      Set 6 - 1 rep @ 85%

      Rest between sets.

#3  This is 12 minutes of continuous work.

      BB Push Press - 10 reps
      DB Lateral Raise - 10 reps
      Run 100 meters
      BB Push Press - 12 reps
      DB Lateral Raise - 12 reps
      Run 200 meters
      BB Push Press - 14 reps
      DB Lateral Raise - 14 reps
      Run 300 meters......

      Continue adding 2 reps every round to the push press and lateral raise, 
      and add 100 meters every round to the run, until you hit 12 minutes.