Lacrosse In-Season
Junior/Senior:
Clean 6×1/
Clean Pull 3×3/
Freshman/Sophomore:
Power Clean 6×1/
Clean Pull 5×3/
Team:
3 Rounds of:
12 Strict Pull-ups
12 Scapula Pull-ups
30sec. L-Hold
12 Ring Push-up
30sec. Bar Muscle-up Hold (locked at top position above bar)
Trunk Work:
Dead Bug 3×5 (5ea leg, switch arm, 5ea leg)
Pillar Hold 30sec/45sec/60sec
Oblique Pillar Hold 3x30sec
WO#1
Clean 4-6×2/
Snatch 4-6×2/
WO#2
If you finished (all 10reps) 3 to 4 sets move up 1.5% to 3%. If you did not complete the 3 to 4 sets repeat last weeks weight.
Under 5 years of experience:
Press 10×10/77.5%
Over 5 years of experience:
Press 10×5/77.5%
If you fail count it as a full set. Try and get first 3 sets of 10 reps if it drops after that, its OK!
Aux: Rest 30sec-1min
Front Raise 3×10/
Lateral Raise 3×10/
Scapula Raise 3×10/
Empty Can 3×10/
Bent Over Rear Delt 3×10/
Band Internal Shoulder Rotation (Elbow stays glued to your sides.) 3×15/
DB External Shoulder Rotation (Lie on your side. Elbow stays glued to your sides. Put a towel between your elbow and trunk.) 3×15/
WO#1
Barski Clean 5×3/ AHAP
Alt Leg Split Snatch 5×1ea/ AHAP
Push Press+Push Jerk 5×1+1/ AHAP
WO#2
Bent Over Row 5×10/77.5% (Rest 45sec)
Bench Press 5×10/77.5% (Rest 45sec)
If you fail count it as a full set. Try and get first 3 sets of 10 reps if it drops after that, its OK!
