6 x 8 @ minumum 1/2 BW
2 x max rep @ max 1/2 BW
Switch sides in each set, and scale/ increase weight to full ability for 8 quality, uninterrupted reps- position considered, 1/2 BW is baseline. Rest as needed, and pay as close attention to the lifting and switching of the kettlebell as to the squats themselves.
When scheme is listed as “6 x 8″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.
Then:
12- 10- 8- 6- 4- 2 of:
1-arm kettlebell swing
Box jump + step down
Dip
Rest up to :30 sec. between full sets (after completing dip). Kettlebell swing weight/ box jump height are self-scaled and should be challenging in each set- switch arms as desired in kettlebell swing. Position considered, box jump minimum height is 20″ W, 24″ M.
And finally, “Time under tension”:
5 minutes Airdyne with kettlebell in Goblet position– 35lb. W, 45lb. M
Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).