All of these exercises are expected to be performed with near perfect form. The technique you use should respect your current level of mobility and stability in all of your joints and structure. You should use 90-95% of your projected max based on your AMRAP test from the previous phase of training. If you had some time in between your last phase of training take 90% of your best 1RM as a rough starting point and adjust accordingly.

Adjust up or down accordingly based on how the first week feels. Error on the side of going a bit lighter so you can build in the coming in months.

After each monthly phase of training you can establish a new training max by using a 1RM calculator and finding a projected max. I recommend using 90%-95% of your projected max as your training max for the next phase. This program is designed to be performed 4 days per week. If you schedule doesn’t permit 4 days a week of training you can certainly modify and perform 2-3 workouts per week and just take more time to complete each phase. That is totally fine. The most important thing is that you are consistent and put in good effort over time!