Entering quite a busy period study wise and I also play Lacrosse (in goal) a few times a week so I’m looking to scale back my training to 2x a week. Here is my proposed split:
Day 1:
Warmup with dynamic stretches and skipping
A) Deadlift 5/3/1
B) Military 5/3/1
C1) Barbell lunges 5x10-15, 0 rest
C2) Weighted situps 5x10-15, 2-3 min rest
D1) Dips 5x10-15, 0 rest
D2) Chinups 5x10-15, 2-3 min rest
Cooldown with static stretches
Day 2:
Warmup with dynamic stretches and skipping
A) Squat 5/3/1
B) Weighted pullup 5/3/1
C1) Romanian deadlift 5x10-15, 0 rest
C2) DB lateral raises 5x10-15, 2-3 min rest
D1) DB flat bench 5x10-15, 0 rest
D2) DB single arm row 5x10-15, 2-3 min rest
Cooldown with static stretches
No deload and will try to add sprints where possible… maybe after lifting.
Look sound?