Reply To: Get Vertical Program (July 2018)


2 August

Depth Jumps – 3 x 8 x 50cm
DB Split Squat Jumps – 3 x 8 x 3.5kg
Power Clean – 3 x 85kg, 3 x 4 x 80kg
Top Squat ISO – 3 x 5 x 6 secs
Bulgarian Squat ISO – 3 x 4 x 50kg (5 secs)

Wrong approach to power cleans, think improving RFD is more important than maxing out the weight I use. If anything I should drop it to 75kg and work on form. I narrowed my grip slightly and that was effective. Top squat is a killer.

3 August

Rowing Machine – 10 x 250m (1 min rest) average of 55 secs

Wondering whether this workout is having a negative effect on my Monday session. It’s for a competition at work which should be scheduled for next week, so after that I can have Fridays to recover and foam roll.