Alternate B1/B2

B1. Seated strict press, rest 1:00 before B2
Build to H4 (81-86%)
+
2 x 4 @ 90%H4
1 x 4+ @ 90%H4

B2. Strict pull-up, rest 2:00 before A1
Build to H4 (81-86%)
+
2 x 4 @ 90%H4
1 x 4+ @ 90%H4

– Build to heavy 4 (H4) @ or around 81-86%1RM strict press/strict pull up
– Once you’ve hit the H4 set, you have 2 back-off sets of 4, and 1 of 4+ @ 90% of your H4.
– 4+ = 4 or more reps