WOMEN'S BASKETBALL

WEEK 1, DAY 1

1. PERFORMANCE TESTING
a.) Vertical Jump (Record to the nearest half inch)
OR
Standing Long Jump (Lay a tape measure down jump HORIZONTALLY as far as possible)

b.) Pro Agility Drill
5 yards - 10 Yards - 5 Yards
OR10-20-30 Yards and Back OR (Free Throw, Half, Full Court & Back)
- Use a stopwatch to record your time

c.) 10 yard Sprint
OR
Full Court Sprint (Again Use A Stopwatch)

2. POWER AND STRENGTH

a.) Hang Clean Technique
I.) Burgerner Warm Up First - Bar Only
- 3 REPS EACH PART AND USE A CLEAN GRIP (CLOSE GRIP)
II.) Tall Clean
- 2 Sets of 3 Reps (45# and 55-65#) - SPEED!
III.) Power Position Clean (Catch LOW!)
- 3X5 Reps - Work Up to a Challenging Weight, But Technique Is The Emphasis

b.) Front Squat
4 Sets of 5 Reps (Get To A Challenging Weight But Get The Reps!)
- 2-3 Minutes Rest Between Last Two Sets 

c.) Assistance Work
I.) Supported DB Row (2 DB's)
- 2X10
II.) Hollow Rocks
- 2X30 secs
III.) Hip Stretching and Mobility Work - Check out www.mobilitywod.com

RECORD BEST TESTING RESULTS AND ALL LIFTING NUMBERS TO COMMENTS SECTION