Alternate A1 / A2

A1. Strict press, rest 1:30 before B2
H3 @ 3 RIR (84+%)
+
2 x AMAP @ 90%H3
Rest 1:00 before A2
A2. Pendlay row – 2 x 8-10 @ RPE 7 (3 RIR on all sets), Rest 2:00 before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.
Notes (A1).
– Build to a heavy three (H3) with 3 RIR (heavier than 84%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H3.
Notes (A2).
– These are deload sets, stick to the RIR guidance