I just read through Defranco’s sample vert program. It says to do 8 sets of 2 reps of the box squat, completing the reps in 2 seconds or less. Does this mean I squat down, get up, down, up in less than 2 seconds all together? It seems like I would sit down to hard on the box in trying to get the reps done in the time limit.
Also, when doing push jerks, should i alternate which leg goes in front of the other(lunge position) or does it matter?