Reply To: Vert Shock (May 2018)

#5663
Fraser_9to5
Keymaster

18 May

Uphill Sprints – 4 x 20m
Uphill Squat Jumps – 3 x 15
Clap Pushups – 2 x 10
V-Situps – 3 x 15
Plate Twists – 3 x 30 secs x 10kg

19 May

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

This week ended with quite high average food intake, P145 C227 F107 Cals 2480. The Sunday was particularly lazy as I had a 13 hour shift and ordered pizza and Nando’s.

WEEK 3

21 May

Re-test Vert – 55cm (21.5in)
Lateral High Jumps – 3 x 20
Depth Jump – 3 x 8
SL Box Jump – 2 x 8
Seated Box Jump – 3 x 8

22 May

Uphill Sprints – 4 x 20m
Uphill Squat Jumps – 3 x 15
Clap Pushups – 2 x 10
V-Situps – 3 x 15
Plate Twists – 3 x 30 secs x 5kg

23 May

3 Way Planks – 3 x 90 secs
Side Crunches – 3 x 20 per side
Lying Leg Raises – 3 x 15
Prone Hyper-extension – 3 x 10

Poor sleep on the Monday and no surprise my jumping had regressed to my starting height, not a fair reflection of where i’m at with my jumps. I felt run-down on the Monday & Tuesday sessions, calves have a lot of tightness and ankles too, feels like i’m heading for injury if I don’t loosen up. The 23rd was ab work and I spent half an hour doing mobility and stretching, paying attention to feet & ankles as well as calves. Feel much better today (24th) ahead of the session. Cleaned up my diet a bit too, needless over-indulgence last week and ~1500kcal more than I required for the week so dialling it back.

Here’s my split jumps from the 19th.