PT: 1/4 mile sprints
PT: lots of Pushups and Situps
Bench: 3x5, 205
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.