WEDNESDAY

WEDNESDAY APRIL 28th 

SPECIFIC PREP 

Lacrosse Ball Shoulders  

HS Holds 

STRENGH 

PERFORMANCE and FITNESS 

(LINEAR WEEK 3)

Push Press  

11-9-7-5-3-1 

Complete a set every 2 mins 

(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)

Aim is to finish on 90-95% of 1RM Push Press  

CONDITIONING 

FITNESS 

AMRAP 18

16 DB Power Snatches 22.5/15 

3 Rounds of “Scaled Cindy”

200m Run

Scaled Cindy: 3 Pullups 6 Pushups 12 Air Squats 

PERFORMANCE 

AMRAP 18

18 DB Power Snatches 22.5/15 

3 Rounds of “Cindy”

200m Run

Cindy: 5 Pullups 10 Pushups 15 Air Squats 



AKL LADIES 

STRENGTH 

3 Rounds 

12 Single KB Front Rack Walking Lunges (6 per arm)

10 KB Single Leg Deadllfts 

8 KB Goblet Squats   

6 Pushups 2 Target 

CONDITIONING 

10-9-8-7-6-5-4-3-2–1

KB Swings 16/12/8 

Wall Balls 6/4 

3/2 Burpees after each Round 

MIDLINE 

15-12-9 Reps of 

Lying T2B

Plate Sit-Ups (Knees Bent, Press at the Top)