Front squat:
5 x 5 @ 70-80% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
Then:
5 x 3 @ 60-70% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.
Rest up to 2 minutes, then:
100 1-arm kettlebell swing @ 35lb. W, 55lb. M
If designated weight forces a compromised position, make as minor an adjustment as needed to continue safely. Conversely, if designated weight is less than 50% of your TGU 1RM, adjust up to that number. Switch arms as desired.