Front squat:
5, 3, 2- 2- 2- 2
Rest as needed between sets. Begin at moderate weight (50-60% of 2RM) and lift as heavy as is sustainable through the sets of 2. Weight increases each set (denoted by commas between) until 2, and then, position considered, remains the same (denoted by dashes).
Then, 3 rounds of:
3 1-arm kettlebell swing clean (Left)
5 1-arm kettlebell front squat (Left)
:15 sec. rest
3 1-arm kettlebell swing clean (Right)
5 1-arm kettlebell front squat (Right)
1 minute rest
Front squat begins at top of 3rd swing clean. If squat set requires interruption, adjust one interval down and continue. Position considered, each set/ each arm is to be performed as heavy as possible. For most, swing clean will govern weight.
And then:
3 x 5 Straight jump (Match/ exceed previous high effort)
7 x 3 Shin hops and/or box jump ladder
Rest as needed between sets, and perform to ability throughout. Alternate sets of shin hops and box jump ladder as desired. Today, both boxes are scaled to ability for high-quality 3-rep sets. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.
Shin hops: Begin with shins and tops of feet on the ground, arms tight, and torso upright and strong. With tension and power, allow butt to drop back to the heels, pop your hips, and pull your feet flat to the floor. Goal is jumping from your shins into a strong, stable squat position.