Alternate A1 / A2

A1. Strict press, rest 1:30 before A2
H6 @ 3 RIR (77+%)
+
2 x AMAP @ 90%H6

A2. Pendlay row – 3 x 8-10 @ RPE 7 (3 RIR), 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).
– Do these as “singles” (NOT touch-and-go) to work on your setup and pull off the floor
– These are intended to be fast and solid pulls, no grinding reps here
– Do your first set @ or around 70%1RM deadlift, then build up within the percentage range (sticking to RIR) if you can over the remaining sets.

Notes (A2).
– Build to a heavy six (H6) with 3 RIR (heavier than 77%1RM), THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H6.