VOLLEYBALL

WARM UP FIRST!!

JUMP POWER: 
Jump Rope (60 seconds on TWO FEET, 30 secs on EACH LEG) X 2 Sets (Rest 1 Min Between)
Squat Jumps (Non-Consecutive - Just As High As Possible) 4 Sets X 10 Jumps
Scissor Jumps (Non-Consecutive - Just High & Switch Feet In Air) 3X5 Jumps Each Leg
* Rest As Needed Between Sets, But 30-60 secs Should Be Plenty *

POWER: 
Hang Squat Clean
5 Sets of 3 Reps - Check Your Max and Use The Below Percentages
- 50, 60, 70, 80-85%, 85-90% (You Can Re-Grip OR Drop Between Reps)

Clean Pulls (Check The Video First!)
3 Sets of 2 Reps
- 90%, 95%, 100% of Your Max

ASSISTANCE STRENGTH WORK:
Standing Single Arm Cable Row (Turn Wrist Out Going Forward and In and Up Pulling Back)
2X10EA Arm
SS w/
Sit Up Holds OR Hollow Rock Holds
2X30 secs


CONDITIONING: 
* IN TEAMS OF TWO ONLY - Must accumulate 8 Rounds or More Between The Two Of You*
Shuttle Sprint (15 feet & Back, 45 feet & Back, 90 feet & Back)
Jump Rope X50
Burpees X10 (Chest To Ground and Jump Up To Finish)
* 12 Minute Total - As Many Rounds Between The Two Of You As Possible *
** If You're Doing This By Yourself Then Do One Full Round Every 3 Minutes

POST ALL WEIGHTS AND CONDITIONING ROUNDS COMPLETED COMMENTS