9 Shoulder to Overhead (95/65lbs)
6 Shoulder to Overhead (135/95lbs)
3 Shoulder to Overhead (155/115lbs)
This may be one of those workouts that people will need to take a rest day after :-0. The Shoulders are definitely going to be overdosed. We wanted the loads to increase as the reps decreased. This means quite a bit of weight changing, but if you just make it part of your workout/rest, then it doesn’t end up being so annoying! We want the time cap to be 20min, which for some people might turn into ‘How far can you get in 20min?’ because there will definitely be a lot of sticky points during the workout and some people might not finish. That’s ok, you might be glad!
Beyond Rxd: The loads are set moderate – heavy. The rep schemes are as such so that you should be able to perform the Shoulder to Overheads unbroken. You may need to break it up during the second/third rounds, after all the pressing they will be doing in between more pressing. You need to take the barbell from the ground. For the Deficit Pushups, have your hands on 45lb plates with your chest touching the ground. For the Plyo Pushups, use the same 45lb plates and start the movement with hands on the plates, then end with the hands inside the plates (on the floor). That is one rep. They you do the opposite for the next rep. You will most likely need to move the plates slightly further apart to accommodate.
Rxd: stick with normal Pushups for all sets. The loading through the Chest/Shoulders is already at an all time high for this workout. Doing the Shoulder to Overhead unbroken for the first round would be ideal for this category.
Fitness: Choose a load that 6 is not going to be a problem for and a Pushup scaling that you can do at least 6 reps in a row.