Strength
Box Squat
8 x 2 @ 65% 1RM
Skills
Reverse Hypers, 2 x 10 light weight
Hip Extensions, 2 x 10
Bandy Abs, 2 x 30
Seated Box Jump, 2 x 10, 24"/18" (See below)
Anja and Kim with synchronized wall balls!
Today you'll be working on a new skill – seated box jumps! These are just like the box jumps you know and love, only better! Here are a couple of pointers from EliteFTS:
Start by sitting on a box that leaves your thighs parallel to the floor
The box you're jumping onto should be about 2 feet in front of you
Pick up your feet, slam them to the ground, and continue into a vertical jump being sure to reach extension
Land on the box in a squat position rather than stiff legged
One you're done with the jump, step down. We're working on explosive power here, these aren't for time. Because the box you were sitting on is right behind you, if you try to do these fast and blindly jump down, there's a good chance you'll take a tumble! Be safe with it!
