15, 10, 5, 5- 5- 5- 5
Rest as needed between sets. Weight increases each set (denoted by commas between), and then remains the same for 4 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and feature sound positioning throughout.
“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, demand position and power, and challenge yourself.
Then:
10 Box jump @ highest (75% + of 1RM)
10 Box step @ minimum 1/2 BW
:30 sec. rest
15 Box jump @ moderate
10 Box step @ minimum 1/2 BW
:30 sec. rest
20 Box jump @ baseline/ standard (20″ W, 24″ M)
10 Box step @ minimum 1/2 BW
Focus on mechanics, tension, and timing, and move deliberately. Box jump should never become a wiggly, flailing attrition drill, unless your training goal is simply completion of tons of shitty box jumps. If 1/2 BW does not pose a significant challenge in box step, scale weight to ability for 10 quality, uninterrupted reps.
And then, aggressively:
30 calories Airdyne
30 Medicine ball throw (Partner or wall– 12lb. W, 16lb. M)
300 Jumprope
30 Medicine ball throw (Partner or wall- 12lb. W, 16lb. M)
Attempt no rest, standardize/ manage your breathing, and move fast. There is no value to a casual pace during brief conditioning.