Overhead press:
135 x 5
155 x 3
170 x 8
Facepulls with band:
15, 15 ,15
> Between sets of pressing.
Shoulder shockers
Weighted chin-ups:
75 lbs x 6, 6, 6, 5, 5
Band pressdowns super-set with 55 lb dumbbell hammer curl
Some great mobility drills for the shoulder in this article that I'm using: http://www.t-nation.com/free_online_article/most_recent/long_live_the_overhead_press
