SWIMMING

WEEK 1, DAY 1

PERFORM WARM UP AND BAND STRETCH FIRST...

1. POWER AND STRENGTH
a.) Snatch Balance - Light Weight and Fast
3 Sets of 3 Reps (25-55#)

b.) Power Position SQUAT Snatch - Watch the video but only drop and slide 3 inches at the start instead
4 Sets of 3 Reps (Work up to a challenging weight, but try to be perfect!)
50,60,70, 80-85%

c.) Overhead Squat 
3 Sets of 5 Reps (Active Shoulders and DEEP!!)

2. GYMNASTICS STRENGTH 
a.) Strict UNDERHAND Pull Ups
5 Sets of 5 Reps (NO KIP!)


3. CONDITIONING
- Crossfit Main Site Workout

50 Jumping Pull-ups OR 25 Kipping Pull Ups
10 Burpees (No Push Up)
40 Jumping Pull-ups OR 20 Kipping Pull Ups
20 Burpees (No Push Up)
30 Jumping Pull-ups OR 15 Kipping Pull Ups
30 Burpees (No Push Up)
20 Jumping Pull-ups OR 10 Kipping Pull Ups
40 Burpees (No Push Up)
10 Jumping Pull-ups OR 5 Kipping Pull Ups
50 Burpees (No Push Up)

4. MOBILITY WORK 
- Rolling and Band Mobility Work - 10 Minutes

POST YOUR LIFTING NUMERS, PULL UP RESULTS AND TOTAL TIME ON THE CONDITIONING TO COMMENTS

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

SUMMER TRAINING START DATES...

Women's Basketball 
- Starting Tuesday, May 31st at 6:30 AM
- Schedule TTHF From Then On

Volleyball 
- Returners - Starting Wednesday, June 1st at 6:30 AM
- Freshman - Starting Wednesday, June 8th at 6:30 AM
- MWF From Then On

Swimming 
- Starting Tuesday, May 31st at 7:30 AM
- MTTHF Schedule From Then On

Softball 
- Starting Monday, June 13th at 7:30 AM
- MWF Schedule From Then On

I might try to leave the option open of coming between 5 and 6PM Mon-Thurs if there is enough people committed to coming at this time...

NEW SUMMER TRAINING SITE...

I'm still working on putting the final touches on the summer training site...

All your personal bests will be listed under your specific sport page along with videos on how to perform everything on the tool bar on the upper portion of the home page...

If you are not here for the summer you will be REQUIRED to post your workout results daily so I and all the coaches can track your progress this summer...

You need to keep working and getting better even if you're not able to be with the team this summer...

I'll keep you updated...