Squats and Bench Press - using your latest 1 RM -
1x6 at 70%,
1x6 at 75%, 2x5 at 77.5%,
1x4 at 80%,
1x3 at 82.5%,
1x3 at 85%,
1x1 at 87.5%
*Please continue with your supersets: your one arm rows and biceps curls
Squats and Bench Press - using your latest 1 RM -
1x6 at 70%,
1x6 at 75%, 2x5 at 77.5%,
1x4 at 80%,
1x3 at 82.5%,
1x3 at 85%,
1x1 at 87.5%
*Please continue with your supersets: your one arm rows and biceps curls
A: On the 2 minutes, clean and jerk at increasing loads until you find your max.
B: Test your 3RM Back squats