4/9/15

Warmup - Do 2 rounds of:
      Pushup - 12 reps (not hand release)
      DB Reverse Fly - 12 reps (light weight)
      Unweighted BB Behind the Neck Thruster - 12 reps

#1  BB Push Press
      We are going for a 1 Rep Max here.
      Start with a light weight and then add by feel.

      2 sets x 3 reps, 2 sets x 2 reps, and then single reps until you hit a 1RM

      Rest between sets.  We will post results.

#2  BB Front Squat + Split Jerk

      5 sets x (3 front squats + 1 split jerk)

      Start light and add weight by feel.  Rest between sets.

#3  Do 10 rounds of:

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

      Pace yourself.  Try to hit about the same number of reps each round.