Buy In: "Y,T,W,L,I" drills 15 reps each followed by 15 wall squats. Consult your nearest coach for details and be sure to check out the link I posted in comments. The drills are found on Page 2 about mid-page. Use a flat bench...
New Cycle- Front Squats. Use 75% of your Back Squat 1RM as 100% of your Front Squat. Figure percentages from there.
1x5@55%, 1x5@65%,1xMax Reps@75%
Front Squat 5 Reps on the minute until you can't or 15 minutes.
image copied from the website of Jerzy Gregorek: www.thehappybody.net