10/5/14

Warmup - With an unweighted BB, do 2 rounds of:
      Back Squat - 6 reps
      Behind the Neck Standing Shoulder Press - 6 reps
      Front Squat - 6 reps
      Standing BB Shoulder Press - 6 reps

#1  Standing BB Shoulder Press - We are going for a 1 Rep Max here.

      6 reps at 60% of Shoulder Press 1 Rep Max
      5 reps at 70%
      4 reps at 75%
      3 reps at 80%
      2 reps at 85%

      Then do singles at 90% or above, until you establish your 1 Rep Max.
      Rest between sets.  We will post our results.  

#2  Do 3 rounds of:

      Seated DB Shoulder Press - do as many quality reps as you can in 45 seconds
      REST - 45 seconds
      Prisoner Squat - do as many quality reps as you can in 45 seconds
      REST - 45 seconds
      BB Push Press - do as many quality reps as you can in 45 seconds
      REST - 45 seconds
      Cable Row - do as many quality reps as you can in 45 seconds
      REST - 45 seconds

      Your rest between rounds is the 45 seconds after cable row.  

      Results for the BB Shoulder Press 1RM:
      Don Starr - 155 lbs
      Scott Johnson - 165 lbs
      Cavason Sutton - 145 lbs