T Nation

Vision’s Lacrosse Training Log


Saturday November 17, 2018

Jump Rope + Dynamics

  1. Cable external rotations: 3 sets
  2. YTWLs: 2 sets
  3. Trap Bar Deads (low bar): 155x5, 245x5, 295x3, 335x3, 385x3, 385x3, 385x3
    4a) Dips: 12, 12, 15
    4b) Straight leg bridge w/ Single leg raise: 3x10 each leg
    4c) Pull-ups: 8, 8, 10
    4d) DB Waiter walk: 3 sets at 65, not sure distance

Okay workout. I’ve been sick for several days now.


Sunday, November 18, 2018

Boxing class (bag and core work)


Monday November 19, 2018
Weight = 210

Hip adductor/abductors, Face pulls, Neck flexion/extension

  1. Seated Leg Press: worked up to max stack x18
  2. Seated Cable Row: worked up to #14x12
  3. Seated Chest Press: worked up to #15x8
  4. DB curls: 3x10 with 40s
  5. Tricep Pushdowns 3x10 using cable weight and band resistance
  6. 1-leg Calf raises: 3x12


Wednesday November 21, 2018

1-on-1 Boxing Session with my coach.

Did my own warmup of jump rope, stretching, slip bag, and double end bag.
We started the session on a heavy bag for a few rounds, then two rounds on the hand bike, then rounds in the ring with mitts. Lots of focus on angles and creating opportunities. I should have finished with my own ab and neck work but I had a long day at work and was feeling a bit sick still.


Thursday November 22, 2018

Lacrosse game, tied 8-8, only scored 1 goal. Our team is still undefeated 7 games into the season.


Friday November 23, 2018

Jump rope and dynamics

  1. DB Snatch: 50x5, 70,3, 80x2, 90x2, 100x1, 100x1, 100x1
  2. Back Squat: 45x10, 135x5, 185x5, 225x5, 245x5, 265x5, 225x5
  3. DB Floor Press: 50x10, 70x8, 80x7, 80x6, 80x7
    4a) Chins: 8, 8, 8
    4b) Bent Over Reverse Flies: 3x15 @ 15s
    4c) 45 deg Back Ext: 3x12 @ +45
    4d) Dip station Leg Raises: 3x12

Felt weak today but whatever


Saturday November 24, 2018

Boxing class


Monday November 26, 2018

Jump Rope + Dynamic stretching

  1. Deadlifts: 138x8, 225x5, 275x3, 315x3, 365x3, 385x3, 385x3, 385x3
  2. BOR: 135x10, 185x8, 205x6, 205x6, 205x6, 205x6
    3a) Renegade YTAs: 3x5 each arm @10
    3b) Goblet BSS: 3x8 @80
    3c) Hand-to-Foot Pushups: 3x18

Finished with some neck work. That renegade exercise was awesome but brutal. I was sweating heavily during that circuit.


November 28, 2018

Boxing class


Thursday November 29, 2018

Lacrosse game, we got killed 16-5, scored 3 goals


Friday November 30, 2018

Jump Rope and Static stretching

2 rounds Slip bag
2 rounds Shadow boxing
4 Rounds Double end bag
2 Rounds Heavy bag
SS1: YTWLs + Bear Crawls 3 sets
SS2: Kneeling rollouts + Dip station leg raises 3 sets
2 Rounds Hand bike


Saturday December 1, 2018
Weight = 209 lbs

Hip movements and Static stretching

  1. Seated Leg Press: Worked up to full stack 3x10
    2a) DB 1-leg RDLs: 3x10 @ 100
    2b) Eccentric 1-leg Calf Raises: 3x10
  2. Lat Pulldowns: 3x10
  3. Renegade Reverse Fly: 3x10 each arm @ 10
  4. Lateral Raises: 3x12 @ 15s


Sunday December 2, 2018

Boxing class.
Showed up late and missed the warmup and shadow boxing but I added jump rope and neck work afterwards.


Monday December 3, 2018
Weight = 212 lbs

Jump rope + Dynamic stretching + External rotations

  1. Trap Bar Deads (low bar): 155x8, 245x5, 335x3, 385x3, 385x3, 385x3

  2. Renegade Rows: 65x6, 75x6, 75x6, 75x6 reps per arm

  3. Dips: BWx10, +25x8, +25x8, +25x8

My body is wrecked, really need the day off tomorrow. Deadlift form was sloppy due to a lack of strength. Really enjoyed the heavier renegade rows.


Wednesday, December 5, 2018

Lacrosse game, lost 12-7, only scored one goal and our team played terrible again.

Tryouts for a semi-pro team are in a week from now.


Thursday December 6, 2018

Jump rope + Dynamic stretching

  1. Back Squats: 45x10, 135x5, 185x5, 225x5, 245x5, 275x5, 255x5
  2. BB Rows: 45x10, 135x10, 185x6, 205x6, 215x6, 205x6
  3. Renegade Rows: 80x6, 80x6, 80x6 per arm
  4. Weighted Dips: BW+45 3 sets of 5

Then I did a boxing class, less the ab work. Felt very strong today, all the lifts were easy.


@vision1 good luck at those tryouts buddy!


Thanks Viking!


Saturday December 8, 2018

Jump Rope

  1. Seated Leg Press: worked up to 3x10 @ full stack (+ as much weight as I could add)
  2. Seated Cable Rows: worked up to 3x10 @ #14
  3. Seated Chest Press: worked up to 3x10 @ #14
  4. Swiss Ball Leg Curls: 2x15

A quick lift for stimulation. I’m going for a yoga session in a few hours.


Sunday December 9, 2018

Boxing Class