Alternate A1 / A2

A1. Strict press, Rest 1:00 before A2
Build to heavy 6 (H6) (77-82%)
+
2 x 6 @ 90%H6
1 x AMAP @ 85%H6

A2. Meadows row – 3 x 8-12/side @ RPE 8 (2 RIR), Rest 2:00 before A1

Notes (A1).
– Build to a heavy 6 (H6) @ around 77-82%1RM.
– Once you’ve hit the H6 set, you have 3 back-off sets. 2 sets of 6 reps @ 90%H6, and one set of AMAP @ 85%H6.
– AMAP = As many as possible. Challenge yourself and see how many you can get
Notes (A2).
– 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