Alternate A1/A2

A1. Strict press, rest 1:00 before A2
Build to heavy 5 (H5) @ 1 RIR (84-88%)
+
6-8 @ 85-90% H5
+
1 x AMAP @ 85-90%H5

A2. Strict pull-up, rest 2:00 before A1
Build to heavy 3 (H3) @ 2 RIR (86-90%)
+
6-8 @ 85-90% H3
+
1 x AMAP @ Bodyweight

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 5 (H5) @ 1 RIR (around 84-88%1RM).
– Once you’ve hit the H5 set, you have a back-off set of 6-8 reps @ 85-90%H5, and 1 set of AMAP @ 85-90%H5
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get
Notes (A2).
– Build to a heavy 3 (H3) @ 2 RIR (around 86-90%1RM).
– Once you’ve hit the H3 set, you have a back-off set of 6-8 reps @ 85-90%H3, and 1 set of AMAP @ bodyweight
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get