5 x 3 @ (up to) 90% of recent 2RM
Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Complete as many rounds and partials as possible in 7:48, and note results. If position breaks in jump squat, adjust immediately to straight jump. Keep a violent pace and laser-focus; Benchmark is not supposed to be easy or casual.
5 minutes rest, then:
Push-up/ Bodyweight row: Rest as needed in the plank or pike positions.
Both: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
Jumping: Choose several variations that need improvement/ documentation, and break into sets of 5-10 reps, interspersing rest. Suggestions include but are not limited to: Box jump, broad jump, tuck jump, box jump from the bottom.