Alternate A1 / A2

A1. Push press – 5/4/3/3@ 79+%, Rest 1:00 before A2

A2. Meadows row – 4 x 8/side @ RPE 8-9 (1-2 RIR), Rest 2:00 before A1

– Do your first set @ or around 79%1RM push press, then build up as the reps decrease over the remaining sets
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