Reply To: Get Vertical Program (July 2018)

#8017
Fraser_9to5
Keymaster

6 August

Vert Re-Test – 59cm/23.2″
Floor to Ceiling Jumps – 3 x 8
Hex Bar Squat Jumps – 3 x 8 x 45kg
Speed Squat – 5 x 2 x 75kg (45 secs)
1/2 Back Squat – 4 x 120kg, 3,2,2,2 x 125kg
RDL – 3 x 90kg, 3 x 100kg, 2 x 3 x 110kg
Stomach Vacuums – 8 x 10 secs (doing these daily)

Week 4-6 sees heavier squats and in some cases fewer reps. Surprised myself with RDL, filmed it to check back stayed flat.

7 August

Bench Press – 6 x 80kg, 4,4,4,6 x 85kg
Barbell Rows – 5 x 6 x 70kg
Push Press – 4 x 4 x 55kg
Weighted Chin Ups – 4 x 6 x 10kg

9 August

Rowing Machine – 800m (~2:45) 300m (1:10)

This was a 3 x 1000m rowing challenge but we ended up attempting 800,800,800,600 with me on first and last legs. Didn’t recover at all well and completely blew up trying to hold any kind of pace the second time and had to change. Kind of ruined it for the team as it was my suggestion to stop at 800m on my row as I felt my pace dropping. We came 3rd out of 3.

Evening Session:

Depth Jumps – 3 x 8 x 70cm
DB Split Squat Jumps – 3 x 8 x 7kg
Power Clean – 5 x 3 x 75kg
Top Squat ISO – 4 x 5 x 3 secs
Bulgarian Squat ISO – 2 x 4 x 50kg, 4 x 55kg (7 secs)

Power Cleans were too easy and I haven’t learned the new technique well enough to consider it practice. Depth jumps weren’t too bad at all given the height, needed high level of focus to avoid injury.

Here’s a few depth jumps from 70cm…