Both ways are fine. Either work up to a strong 1RM and use 85-90% (whatever the program calls for) or test a solid 5RM. I prefer the 5RM cause I usually TM test at the end of a program, so instead of working up to a heavier 1RM I’d rather work up to a 3-5RM in the TM test week that also acts as a deload.
Don’t overthink the jumps/throws. Just get 10 of whatever you want done without worrying too much about variety or progress. Focus on landing properly and safely (on jumps) and moving/throwing as far as you can. The goal is to get your body ready for lifting, not to win a jumping competition.
Yes 10x5 takes some time but can usually be done with shorter rest periods between sets than, say, 5x10. Also, it’s easy to superset with assistance exercises, which saves up time
What you do for assistance and how you spread the work really depends on your current level of fitness/shape/whatever.
Superset - giant sets - circuit stuff for assistance is fine. Supersetting main movements and assistance is fine.
In both instances, the bottom line is that your assistance work doesn’t have to impair the quality of your workout (leading you towards shitty technique, form breakdown and too much fatigue) and even more importantly it doesn’t have to bury you to the point you can’t properly recover.
As you can see, it’s a very personal thing, if you have the capacity to work that way while keeping good performance levels and while recovering properly, go for it. If it slows you down and messes your recovery, back off.
I’d make it count for both single leg/core and pushing
Using 2 KBs in front rack and “front squatting” sounds like the best option. I tried using 2 DBs in front rack position and didn’t really like the way they positioned, same for keeping DBs on my sides when squatting, they scratched against my knees. Just my 0.02 but double KBs in front rack position sounds like the ideal way.
Yep, you got that right.
If you’re using kgs, you might want to increase +2/+4kgs on each cycle, since 2.5 and 5 are respectively 5.5 and 11lbs. Probably a minutia, but I feel it has helped me making progress for a longer time, you’ll have to reset your TM often between programs