Shoulders, traps and forearms

Power cleans
5 x 45lb
5 x 65lb
3 x 75lb
3 x 85lb
2 x 100lb
2 x 115lb
1 x 130lb
1 x 135lb
1 x 145lb (F)
1 x 140lb (F)

Seated Arnold press - 30s x 9, 8, 7

One arm bent over shoulder row
45lb x 10, 10, 10; 47lb x 10

Supersets
Dumbbell upright rows - 20s x 12, 12, 12
Machine shoulder press - 50lb x 12, 40lb x 12, 35lb x 12

Barbell holds - 135lb

Wrist roller