SHOULDERS - 1/14/14

Warmup - At a comfortable pace, do 2 rounds of:
      DB Reverse Fly - 10 reps
      Air Squat - 10 reps
      DB Lateral Raise - 10 reps
      Unweighted BB Thruster - 10 reps

#1  Standing BB Shoulder Press (1.5 REP)      7-5-3 reps

      To complete one rep, from the starting position, press the weight halfway up,
      bring it back down to the starting position, then press it all the way up to lockout.
      Rest between sets.  Try to add weight each set.

#2  Run 400 meters for time, on the 50 meter course.  This is just one rep.
      We will post our times.

#3  Do 2 rounds of:

      BB Waiter's Walk - 100 meters
      Hand Release Pushup - 25 reps
      Pullup - 15 reps
      BB Back Squat - 5 reps
      BB Behind the Neck Push Press - 5 reps
      BB Front Squat - 5 reps
      BB Push Press - 5 reps

      Do the last 4 BB exercises without setting the bar down.  Rest between rounds. 

      Results for the timed 400 meter run:
      Scott Johnson - 1:20.9