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Wide Stance Box Squats (week 3/3)
7 x 3 @ 60-70% (+5% from last week)
- We should be targeting a box height that, when you sit down on it, gets you right AT parallel, or slightly above (usually around 13-15").
- OR...if going that low to your box makes your back round over, or causes your knees to internally collapse, or form to break in any way, then raise the height of your box to a height that allows you to maintain perfect form. You should be striving to gradually increase your range of motion with perfect form, but start where you can maintain it now.
- The percentages for this movement are based off of your 1 RM Conventional Back Squat @100%.
- We are using this movement to help develop our Poster Chain Activation (PCA) and Rate of Force Production (RFP), with a neural intent of being explosive and powerful. The weight should not be heavy and slow.
For Time (15:00 cap):
40 Box Jump Overs
30 Power Snatches (F = 65/45; P+C = 75/55)
30 Box Jump Overs
30 Power Snatches (F = 75/55; P = 95/65; C = 135/95)
20 Box Jump Overs
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