Alternate B1 / B2

B1. Strict press, Rest 1:00 before B2
Build to heavy 4 (H4) (81-86%)
+
2 x 4 @ 90%H4
1 x AMAP @ 85%H4

B2. Meadows row – 2 x 8-10/side @ RPE 7 (3 RIR), deload, Rest 2:00 before B1

Notes (B1).
– Build to heavy 4(H4) @ around 81-86%1RM strict pull up
– Once you’ve hit your H4, you have 2 back off sets of 4 reps @ 90%H4, and one set of AMAP @ 85%H4.
– AMAP = As many as possible. Challenge yourself and see how many you can get
Notes (B2).
– Setup: Use a landmine or barbell anchored at one end, standing sideways to the bar.
– Grip: Hold the sleeve of the barbell with one hand, using an overhand or neutral grip.
– Position: Hinge at the hips, keep your torso near-parallel to the floor, and maintain a neutral spine.
– Movement: Row the bar toward your torso, driving the elbow back while keeping it close to your body.
– Range of motion: Lower the bar until you feel a deep stretch in the lat before pulling again (deeper than in demo video).
– Tips: You can use straps so grip doesn’t become a limiter
– This is a deload session, stick to the prescription.