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  #924  
Old 02-15-2013, 03:20 AM
bigbear6708 bigbear6708 is offline
bigbear6708 is working hard
Heavyweight
 
Join Date: Jan 2007
Location: North Jersey, USA
Posts: 2,689
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Weds
PT: 1/4 mile sprints

NO GYM

Thurs:
PT: lots of Pushups and Situps

GYM:
Bench: 3x5, 205

Squat clusters:
375x2,2,1
405x1,1,1,1

Box Jump
8x3 @ 30ish inches

Squat cluster explanation...the key is speed
-4-6 total reps per "SET", 3ish clusters per set
"cluster": 1-3 reps done fast, short rest, x3 or 4..depending how many it takes to hit the prescribed total reps. as you can see, it took me 3 clusters to hit my first set, and 4 for the last set. I could have knocked out 4-6 reps easily in one massive long grinding set..but the key is speed and being explosive.
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