SHOULDERS - 11/9/13

Warmup - At a comfortable pace, do 2 rounds of:
      Close Grip Pushup (tips of thumbs 2" apart) - 15 reps
      Cable Row (light weight) - 15 reps
      Standing Shoulder Press (unweighted BB) - 10 reps
      Behind the Neck Clean Grip Push Press - 10 reps

#1  Do 4 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Push Press - 3 reps
      BB Power Jerk - 3 reps

      Start with a weight you can easily manage and then add weight each round.
      Make sure you go all the way to lock out, at the top of each rep.
      Rest between rounds.

#2  You will do a set every minute, on the minute, for 16 total sets.

      At 0:00, 4:00, 8:00, and 12:00  -  BB Overhead Squat - 5 reps
      At 1:00, 5:00, 9:00, and 13:00  -  BB Deadlift - 10 reps
      At 2:00, 6:00, 10:00, and 14:00 - Jump Squat - 15 reps
      At 3:00, 7:00, 11:00, and 15:00 - DB Lateral Raise - 20 reps

      For the Overhead Squat, PAUSE for 3 seconds at the bottom of each rep.