7×3 – Bench Press
5×3 – Deadlift
ME only for the day. 3 sets of 7 reps of Bench Press and then 3 sets of 5 reps of Deadlifts. Your bench press should be at about 77% of 1RM and the Deadlifts at about 82% 1 RM. Work sets across. Keep the warm up easy, so low rep sets to keep the volume down- 5×50%, 3×60%, 2×70%. Then load into working sets and go. Don’t worry about MetCon, there’ll be plenty of that coming up.