1-15 Deadlifts (115/75 lb.)
Hump Day brings us a combo ascending/descending ladder of a classic push/pull couplet. This workout includes a light Deadlift, which will make it a bit more metabolic, and a light to moderate Shoulder-to-Overhead, which will be the pace regulator. This workout is front loaded with S2OH, so the shoulders will get taxed in the beginning, and will ease up a bit so you can go hard at the end to finish with more volume of light DL!
You’ll start out with 1 Deadlift, then 15 S2OH, next round 2 and 14, etc. Each round adds up to 16 reps if you want to think about it that way.
The Shoulder-to-Overhead can be performed as a Press, Push Press, Push Jerk, or Split Jerk. Ideally, for this workout, you’ll be performing a Push Press or Push Jerk throughout.
Since this workout starts with a larger volume of S2OH, you’ll have plenty of reserves to carve out big sets. It should be a load with which you can do your sets of 15-11 in 1-2 sets. Since the first portion of the workout has so much overhead volume, it may be best to break up the S2OH from the get-go into sets of 7-8 to stay relatively fresh.
As the workout progresses, the DL volume increases, which will give the Press a chance to recover. you should be performing sets 8 through 1 on the S2OH unbroken.
The DL load should be light enough so that you can perform all of the sets unbroken.
Shoot for a sub-15 minute time, sub-12 if you really want to impress The Billy.