Page 195 - Fighting Fit: Boxing, Workouts, Techniques, and Sparring

Resistance training

Split jerks

1. Start with feet 12 inches apart.

2. Hold bar just outside shoulder width with bar resting
on deltoids.

3. Dip 6-8 inches bending at knee in 1/4 squat.

4. Reverse direction and explode ankles, knees and
hips.

5. Drive bar upward over head with chest and shoul
ders. Be careful not to catch face.

6. Split front leg and back leg about two feet from front
heel to back toe.

7. Stomp as you land on front foot with knee bent over
ankle and weight on ball of back foot. Feet should hit
floor and elbows lock at same time. Lock bar over
head behind ear.

Alternate lead foot with different sets.

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