6/1/14

Warmup - Do 3 rounds of:
      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotations - 5 reps (rotate as far as you can in each direction, every rep)
      Pullup Bar Swing - 5 reps
      Air Squat - 15 reps

#1  Do 10 rounds of:

      DB Lateral Raise - 20 seconds of work
      REST - 10 seconds

      Try to get the same number of reps each round.

#2  Standing BB Shoulder Press

      Start a timer.  You have 10 minutes to establish a 3 Rep Max.
      We will post our results.  (The 10 minutes is for your whole group)

#3  This is continuous work.

      BB Push Press      6-9-12-15-18 reps
      BB Row                 18-15-12-9-6 reps

      Do 6 reps of push press, then 18 reps of BB row, then 9 reps of push press, then
      15 reps of BB row, then 12 reps of push press, etc.

      Results for the 3RM Standing BB Shoulder Press:
      Scott Johnson - 145 lbs
      Rob Tijerina - 155 lbs
      Troy Etheredge - 145 lbs
      Parr Brookover - 125 lbs
      Dave McCornack - 135 lbs
      Mike Reush - 135 lbs
      Don Starr - 135 lbs
      Brandon Simmons - 165 lbs
      Brian Thurston - 175 lbs
      Cavason Sutton - 130 lbs