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Snatch Push Press + Over Head Squat 3/40% 2/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110% 1/100% 1/110% 1/100% 2/90%
*Work off of Snatch PR.
Push Jerk Recovery 1/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110%
*Work off of Clean & Jerk PR.
Bench Press 3×5/+1.25-2.5kg > then last week
Bent Over Row 3×5/+1.25-2.5kg > then last week
Clean & Jerk 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
Power Snatch 5×3/AHAP
Back Squat 3×5/80% of Monday
DeadLift 1×5/+1.25-2.5kg > than last week
Press 3×5/+1.25-2.5kg > than last week
Jerk Drive 3-5×1/AHAP
3 Rounds
12 Chin Ups
10 Weighted Sit Ups
8 Full GHD’s
Snatch 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
Power Clean 5×3/AHAP
Back Squat 3×5/+1.25-2.5kg > than last week
Handball Post-Season
Junior/Senior:
1-Arm DB Hang Power Clean+Push Jerk 10×(4+4)ea/on the minute
Deadlift 5×5/
Freshman/Sophomore:
1-Arm DB Hang Power Clean+Push Jerk 10×(2+2)ea/on the minute
Deadlift 3×10/
Team:
Reaction Ball
1×10ea Arm
Catch it off the bounce off of floor.
Catch it off the bounce off of wall.
Catch it off the bounce off the floor and wall.
3 Rounds of:
1 x 5-10-5 Shuttle
15ea DB Renegade Row
15 Pull-up
Long Distance Runner Off-Season
Junior/Senior:
Power Clean 5×5/
Freshman/Sophomore:
Clean Pull 5×5/
Hang Power Clean 5×5/
Team:
3x
1 Arm & Alt Leg Dead Bugs 1min
Pillars 1min
Oblique Pillars 1min ea side
3x AQAP
15ea Leg Pistols
15ea BB Single Leg RDL’s
3x AQAP
15ea DB Bench Press
15ea DB 1 Arm Row
15ea DB 1 Arm & Single Leg Press
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 3×30sec
Handball Pre-Season
Junior/Senior:
Hang Power Snatch 6×2/
Deadlift 3×3/
Freshman/Sophomore:
DB Hang Power Snatch 6×2/
Snatch Deadlift 5×5/
Team:
Reaction Ball
3×10ea Arm
Catch it off the bounce off of floor.
Catch it off the bounce off of wall.
Catch it off the bounce off the floor and wall.
3 Rounds of:
100m Sprint
10ea DB Renegade Row
100m Sprint
20 DB Push-up
Lacrosse Off-Season
Junior/Senior:
Power Snatch 7×2/
Deadlift 10/ 2×8/ 2×6/
Freshman/Sophomore:
Hang Power Snatch 10×1/ACAP
Deadlift 3×10/
Team:
MedBall Plyos
3×10ea
Squat Toss
Ball Slam
Scoop Toss
Half Rotation (off wall)
Full Rotation (off wall)
Chest Pass (off wall)
Over Head Straight Arm Pass (off wall)
5 Rounds of:
8 Pull Ups
8 Push Ups
8 Sit Ups
Handball Post-Season
Junior/Senior:
1-Arm DB Hang Power Snatch 10×4ea/on the minute
Snatch Deadlift 5×5/
Freshman/Sophomore:
1-Arm DB Hang Power Snatch 10×2ea/on the minute
Snatch Deadlift 3×10/
Team:
Reaction Ball
1×10ea Arm
Catch it off the bounce off of floor.
Catch it off the bounce off of wall.
Catch it off the bounce off the floor and wall.
3 Rounds of:
1 Full Gasser
15 DB Bent-Over Row
15 DB Push-up
