Reply To: Vert Shock (May 2018)

#5420
Fraser_9to5
Keymaster

SHOCK PHASE

15 May

Re-test Vert – 58cm (22.8in)
Around The Square – 3 x 4
Tuck Jumps – 2 x 12
Speed Skaters – 3 x 30
180 Squat Jumps – 3 x 10
Split Jumps – 3 x 12

16 May

Lateral High Jumps – 3 x 20
Depth Jump – 3 x 8
SL Box Jump – 2 x 8
Seated Box Jump – 3 x 8

17 May

3 Way Planks – 3 x 90 secs (so 30 secs front/side/side)
Side Crunches – 3 x 20 per side
Lying Leg Raises – 3 x 15
Prone Hyper-extension – 3 x 10

First day was a rest, then into the six week “Shock” phase. One new exercise is split jumps, again i’ve done these many times before. I felt good but not great on the re-test day, I did expect to go higher but didn’t have an idea by how much. The 16th was the first day I felt crap, quite flat in my jumps but I blame my 2am finish at work and insufficient sleep. Today was an ab circuit and I did extra stretching too.

Here’s a snapshot of my latest vert, roughly half a brick higher than last week.