VOLLEYBALL

THIS IS THE SAME AS MONDAY FROM LAST WEEK.... JUST GO HEAVIER!
WARM UP FIRST!!

JUMP POWER: 
Jump Rope (90 seconds on TWO FEET, 45 secs on EACH LEG) X 2 Sets (Rest 1 Min Between)
Squat Jumps (Consecutive - Just As High As Possible) 3 Sets X 10 Jumps
Scissor Jumps (Consecutive - Just High & Switch Feet In Air) 3X5 Jumps Each Leg
* Rest As Needed Between Sets, But 30-60 secs Should Be Plenty *
** ALL THE CHANGES FROM LAST WEEK ARE BOLDED AND UNDERLINED

POWER: 
Hang Squat Clean
5 Sets of 3 Reps - Check Your Weights From Last Week & Add 5-10# For EVERY Set
- 50, 60, 75, 85-90%, 90-93% (You Can Re-Grip OR Drop Between Reps)

Hang Clean Pulls (Check The Video First!)
2 Sets of 2 Reps
- 100% and 105% of Your Max

ASSISTANCE STRENGTH WORK:
Standing Single Arm Cable Row (Turn Wrist Out Going Forward and In and Up Pulling Back)
2X10EA Arm (Heavier Than Last Week 5-10#)
SS w/
Sit Up Holds OR Hollow Rock Holds
2X30 secs

CONDITIONING: 
Long Shuttles
100 yds & Back, 90 & Back, 80 & Back,.... Down To 10 & Back
Push Ball (13-15#)
10-9-8-7-6-5-4-3-2-1
* Workout Arrangement Is This... 1st Round... 100 Yards and Back, Then 10 Push Ball OVER A Goal Post, 90 Yards & Back, Then 9 Push Ball OVER a Goal Post, Continue Until You Hit 10 and Back and 1 Push Ball
** 15 Minutes To Get As Far As Possible