Size Strength & Awesomeness

[Buildingup24]

TRX warm up
DB Jump squats

Back Squat:
230-5x2
255-1x1 (nice)
240->185->135->135-- 2x1->5->4->3

Front Squat->Back Squat:
135--2x8x8

Deadlift Carries
225-3 sets

Trap work/Chin-Ups/Abs

Hill Sprints

 

[Buildingup24]

<3

 

[Buildingup24]

Uno mas

 

[Buildingup24]

TRX warm up/foam roll
DB Jumps

Rear Delt Flyes/Face Pulls:
20->15->10--3x10x10x10
110-3x12

Bench:
185-3x3 (solid form)

Clean & Press: 12 minute cluster
145-20 reps (added 5lbs--shoot for 25 reps)

DB Bench->Guillotine Press:
85/hand-8-7-5 (PR on the 8 reps)
95lbs-3x12 (focus on stretch)

DB Row->Guillotine Press:
95-2x15 (PR--bump up to 100lbs)
135-2x8

Cable Row->Face Pulls:
120-4x10 (added 10lbs)
100-4x10 (added 2 reps)

Laterals- 100 reps in a set (FUCK)
Hill Sprints

 

[Buildingup24]

Snatch Grip High Pulls from blocks:
105-1x6 (added rep--bump up 5lbs)
115-3x5 (added rep)
120-1x4 (added rep)

Sumo DL:
260-3x3
280-2x3 (BooM!)

DL:
315-3x2 (added 1 rep per set)

SLDL from 3 inch lift:
135-1x20
195-2x10 (added 10lbs)

DB Jumps:
40/hand-5 sets

Hill Sprints-8
Gregg Plitt Abs

 

[Buildingup24]

Box jumps/medicine ball push-ups
(Video)

Close grip bench-> EZ Bar Curl:
165-5x5
65->75->95->75->65:
10-----6---4-----6----10

Cable overhead extension->Cable Curl:
80-3x45 sec
80-3x45 sec

Cable Pushdown (1hand)->Hammer Curl:
25-3x45 sec
30/hand- 3x45 sec

Reverse curl-4 sets
TRX stuff from Plitt & Dips

Hill sprints
Short Ab circuit (weighted)

 

[Buildingup24]

For today

 

[Buildingup24]

Front Squat> Box Jumps->TRX Rows:
185-5x3 (ATG)
205-2x2 (ATG)-PR
225-2x1 (nice)

Weighted Jumps-
25/hand-3 sets
45/hand-3 sets


Hill Sprints-

 

[Buildingup24]

Face Pulls:
100-3x15

Bench-> Kayak Rows:
185-4-3-3-3 (nice-added 1 rep)
100-4x15 (up 5lbs from before)

Dips: 10 minute Cluster
80lbs-32 reps (PR!--add 5lbs now)

Weighted Wide Pull-Ups->Hammer Incline:
35-5-3-3-3-4 (CRAP)
90/side-3x6 (Nice-added 10lbs/side)

Laterals/Bodyweight pull-Ups

Push-Ups/pull-Ups combo

Abs circuit-3 rounds
Hill Sprints

 

[Lovelifting]

Hey, this may be a stupid question but what are clusters? How many you can do in a certain time frame?

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