4/3/15

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

#1  Standing BB Shoulder Press - We are going for a 1 Rep Max here.
      Do as many warmup reps and sets as you like.  The sets that count are:

      5 reps at 60% of Shoulder Press 1RM
      4 reps at 70%
      3 reps at 75%
      2 reps at 80%

      Do single reps at anything above 80%, until you hit a 1 Rep Max.
      Rest between sets.  We will post results.  

#2  This is 2 rounds.

      Goblet Squat
      Hand Release Pushup 
      Cable Row 
      BB Push Press

      For each exercise, do as many quality reps as you can in 40 seconds, then 
      rest 20 seconds.  The rest between rounds is also 20 seconds.

      Results for Standing BB Shoulder Press 1RM:
      Don Starr - 155 lbs