6 x 6 @ challenging, uninterrupted sets
Rest as needed between sets, and adjust weight if position breaks or set requires interruption.
Then, 6 rounds of:
*Begin with shins and tops of feet on the ground, arms tight, and posture 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.
Ignore the signs (2008).