SPECIFIC PREP
Lacrosse Ball Shoulders
HS Holds
STRENGH
PERFORMANCE and FITNESS
(LINEAR WEEK 2)
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 87.5-92.5% of 1RM Push Press
CONDITIONING
PERFORMANCE
AMRAP 4
350/250m Row Buy-In, Into Max Rounds:
30 Double-Under’s, 5 Power Cleans (70/40)
Rest 2:00
AMRAP 4
350/250m Row Buy-In, Into Max Rounds:
30 Double-Under’s, 7 Power Cleans (60/35)
Rest 2:00
AMRAP 4
350/250m Row Buy-In, Into Max Rounds:
30 Double-Under’s, 9 Power Cleans (50/30)
FITNESS
AMRAP 4
300/200m Row Buy-In, Into Max Rounds:
30 Single-Under’s, 5 Power Cleans
Rest 2:00
AMRAP 4
300/200m Row Buy-In, Into Max Rounds:
30 Single-Under’s, 7 Power Cleans
Rest 2:00
AMRAP 4
300/200m Row Buy-In, Into Max Rounds:
30 Single-Under’s, 9 Power Cleans
