SHOULDERS - 1/2/14

Warmup - At a comfortable pace, with an unweighted BB, do 2 rounds of:
      Back Squat - 10 reps
      Behind the Neck Standing Press - 5 reps
      Front Squat - 10 reps
      Standing Press - 5 reps

#1  Standing BB Shoulder Press      3-3-2-2-1-1-1 rep

      We are going for a 1 Rep Max here.  Start with a weight you can easily
      manage and then add weight each set.  Rest between sets.
      We will post our results. 

#2  Do 2 rounds of:

      BB Split Jerk - 3 reps
      BB Thruster - 5 reps (be sure to push your head through and lock out each rep)
      BB Push Press - 7 reps

      Rest between rounds.

#3  In 10 minutes, do as many quality rounds as you can of:

      DB Lateral Raise - 15 reps
      Toes to Bar - 9 reps
      BB Overhead Squat - 3 reps with a 3 second PAUSE at the bottom of each rep

      This is continuous work. 

      Results for BB Shoulder Press 1RM:
      Hector Valdovino - 145 lbs
      Don Starr - 145 lbs
      Scott Johnson - 155 lbs