Alternate A1/A2

A1. Strict press, rest 1:00 before A2
Build to heavy 5 (H5) @ 3 RIR (80-84%)
+
2 x 6-8 @ 85-90% H5
+
1 x AMAP @ 85-90%H5

A2. Strict pull-up, rest 2:00 before A1
Build to heavy 5 (H5) @ 3 RIR (82-86%)
+
2 x 6-8 @ 85-90% H5
+
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) @ 3 RIR (around 80-84%1RM).
– Once you’ve hit the H5 set, you have 2 back-off sets 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 5 (H5) @ 3 RIR (around 82-86%1RM).
– Once you’ve hit the H5 set, you have 2 back-off sets of 6-8 reps @ 85-90%H5, and 1 set of AMAP @ bodyweight
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get