WEDNESDAY

WEDNESDAY 14th APRIL 

SPECIFIC PREP 

Lacrosse Ball Shoulders  

HS Holds 

STRENGH 

PERFORMANCE and FITNESS 

(LINEAR WEEK 1)

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 85-90% of 1RM Push Press  

CONDITIONING 

FITNESS 

5-10-15-20-25

KB Swings

KB Goblet Squats  

Directly into…

50-40-30-20-10:

Single Under’s

AbMat Sit-Ups

PERFORMANCE 

10-15-20-25-30

KB Swings 24/20 

KB Goblet Squats 24/20 

Directly into…

50-40-30-20-10:

Double Under’s

AbMat Sit-Ups

MIDLINE /BODY ARMOUR

3 Sets 

10 Seated DB Tricep Extenions

:20-:30s L-Sit

30 Cross Crawlers

Rest As Needed Between Sets

AKL LADIES 

STRUCTURAL BALANCE 

2 Rounds

10 KB Single Leg Deadlifts (5 each side)

12 Alternating KB Pendlay Rows 

12 Shoulder Taps straight into 

12 Cross Crawlers

CONDITIONING 

15 min Time Cap 

5-10-15-20

KB Swings 

KB Goblet Squats 

Directly into…

40-30-20-10:

Single Skips 

AbMat Sit-Ups

MIDLINE

2 Rounds 

10 Single Leg Glute Blast (R) (foot on top of small black step)

10 Single Leg Glute Blast (L) (foot on top of small black step)

10 Side Plank Rotations (L) 

10 Side Plank Rotations (L)