1 x 7 @ 75% of recent 2RM
2 x 5 @ 75% +
1 x 9 @ 50%
If the set of 7 is completed uninterrupted at accurate percentages, weight may increase up to 85% for the 2 x 5. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.
Then:
1 x 5 @ 75-80% of recent 2RM
1 x 9 @ 50-60%
Rest as needed between all sets in both lifts. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.
And then:
2 x 3L, 3R @ as heavy as possible in each set
2 x 5L, 5R @ (up to) 50% of power clean 2RM
Rest as needed between arms and sets. When scheme is listed as “2 x 5L, 5R″, it always refers to “Sets” x “Reps”.
And finally:
4 minutes Airdyne (Dowel in back rack)
3 minutes Airdyne (Arms only)
2 minutes Airdyne @ 30-40% (No dowel)