7, 5, 3- 3
Weight increases each set (denoted by commas), and then remains the same for a heavy 2 x 3 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.
Kettlebell is held in the Goblet position.
Sound position and full range of motion dictate weight- especially in the jump squat. If chosen weight compromises either, adjust immediately and continue safely.
1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep.
Then, 5 attentive, aggressive rounds of:
Scale lunge. pull-up, and push-up variation to ability in each round; Make challenging choices and keep a pace to match; put in what you expect to get out.
And then, skill work/ fact-finding:
Today, at skill work weights and with the guidance of a qualified trainer, practice the details of several of the lifts listed above and work until improvement is made.
Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.