A) Back squat
Build to a heavy set of 5 (H5) for the day
+
2 – 3 x 10 @ 75-85%H5, rest 2 to 4-minutes between sets
B) Alternate B1/B2
B1. Strict press – 3 to 4 x 6-8 @ 72-78% (2 RIR on each set), Rest 1-minute before B2
B2. Strict pull up – 3 to 4 x 4-6 @ RPE 8 (2 RIR on each set), Rest 2-minutes before B1
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 (A).
– H5 is a hard set of 5 you can hit today without psyching yourself up, blasting loud music or smelling ammonia = it is NOT a 5RM (we’re training, not testing). You’ll most likely find this somewhere around 82-87%1RM.
– Give yourself 15 to 20-minutes to get to your H5.
– Once you’ve hit the H5 set, you have 2-3 back-off sets of 10 @ 75-85%H5. These should feel like honest work but with some reps in reserve on each set.