Sickest Bench Cluster

Follow Exactly
Know 1 Rep Max:

Warmup: 40% of 1RM x 5, 50%x5, 70% x 5

Cluster 1:     83% of 1 RM x 2
                      30 Second Break
                      83% of 1 RM x 2
                      30 Second Break
                      83% of 1 RM x 2
2 Minute Break:
Cluster 2:     90-92% of 1 RM x 1
                      30 Second Break
                      90-92% of 1 RM x 1
                      30 Second Break
                      90-92% of 1 RM x 1
2 Minute Break:
Cluster 3:     87% of 1RM x 2
                      30 Second Break
                      87% of 1RM x 2
                      30 Second Break
                      87% of 1RM x 2
                      30 Second Break
2 Minute Break:
Cluster 4:     65% of 1 RM x 6-8
                      30 Second Break
                      65% of 1 RM x 6-8
                      30 Second Break
                      65% of 1 RM x 6-8
                      30 Second Break
2 Minute Break:
Cluster 5:     60% of 1 RM x 8-10
                      30 Second Break
                       60% of 1 RM x 8-10
                      30 Second Break
                      60% of 1 RM x 8-10
                      30 Second Break

Women's Lax Today

Speed/Agility Day
Warm up Performed 2x each
1. Walking Lunges
2. High Knees
3. Butt Kicks
4. Skips
5. A-Skips
6. Lateral Shuffle
7. Carioca
8. Tapioca
9. Bounding
10. Two Leg Bounding
11. Baby Bounding
12. Speed Skaters

Performed 4x each
1. 20 Yard Sprint
2. OverDrive Sprint (Jog 20yd, Sprint 20 yds)
3. Backpeddle to sprint (20 yds)

Redirection Drills: Performed 3x Each
1. 10 yd, cut, 10 yd
2. 20 yd, zig, 20yd
3. Lateral Shuttle

Men's Lax for 10/17

Lifting 3 Days a Week for Men's Lax so Dynamic Day looks like this:
Warm up: Shoulder Combo, Band Tear Aparts, KB Swings, Hip Flips
1. Dynamic Effort Box Squat: @55% onto box 10x2
2. Bench Press: @ 55%, 10x2
3a. DB Rows: 4x10
3b. Incline DB Press: 4x10
4a. Blast Strap Tricep Ext: 3x15
4b. Reverse Hyper: 3x10
4c. Glute Ham: 3x6