Meltdown I Questions

Perhaps I’m missing something or just overthinking this, but I’ve got a couple questions:

1: I’m supposed to begin the PM interval training at WEEK 3, correct?

2: In the article it reads “(Day 1 and 2 are to be repeated twice per week)”. So basically I go MON:day1 TUES:day2 WED:rest THURS: day1 FRI:day2 SAT&SUN:off? For some reason this doesn’t make sense to me.

3:What % of one rep max should I be using? I’ve read in past posts 50%

4: Should I be doing anything on the off days or just recovering?

Anyway, you can check my progress @