Front squat:
1 x 5 @ as heavy as possible
2 x 5 (up to) 80% of 2RM
1 x 10 @ 60%
Rest as needed between sets. If 5-rep sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
Double kettlebell swing clean + front squat:
5 x 5 @ 40-50% of front squat 2RM
As above- rest as needed between sets. Position considered, weight starts and stays the same. Each set should be challenging and uninterrupted- adjust weight accordingly. 1 swing clean + 1 front squat = 1 rep.
And then, 2 aggressive rounds of:
10 Straight jump @ 15lb. W, 25lb. M (use dumbbell or kettlebell)
20 Jumping pull-up
10 Rocking chair @ 25lb. W, 35lb. M (use bumper plate)
20 V-up
Focus equally on position, breathing, and pace. Hustle throughout- if rest is needed, keep it short and specific (3 breaths or less). V-up: If position breaks or mechanics erode, pause briefly and collect yourself as opposed to flailing through shitty reps.
And finally, “Time under tension”:
Max-duration plank hold (Organized top of push-up) @ 1/2 BW + 30-calorie minimum Airdyne cool-down
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add 1/2 bodyweight in bumper plates across lower back starting at top of tailbone.