1/3/15

Warmup - At a comfortable pace, do 2 rounds of:
      DB Lateral Raise - 15 reps (light weight)
      Air Squat - 12 reps
      Unweighted BB Thruster - 9 reps

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

      6 reps at 60% of Shoulder Press 1RM
      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 results.

#2  Start a timer.  At the start of each minute, do 6 reps of 24" Box Jump.
      When you are not doing box jumps, do:

      Pullup - 50 reps
      Hand Release Pushup - 100 reps

      You can divide up the pullups and pushups however you like.  You can do all 
      the pullups and then move on to the pushups, you can do some of each every
      minute, whatever you want to do.  You are done when you complete all 50 
      pullups and all 100 hand release pushups.  Pullups can be strict or kipping.  

      Results for the 1RM Standing Shoulder Press:
      Rob Tijerina - 170 lbs
      Val Valdovino - 165 lbs
      Don Starr - 155 lbs