VOLLEYBALL

Warm Up - Lots Of Shoulder Rolling 

QUICKNESS: 
Barrier Jumps (3" Object) - Forward and Back
3X20 secs (Two Feet)
3X10 secs EA (1 Foot)
REST 30 Secs Between

Consecutive Long Jumps
5X3 (Not The Distance Each Time And BEAT It Each Time)

STRENGTH: 
Standing DB Press
4 Sets of 3 Reps (Look At Your Weights From Last Week & Go Up On Each Set)

GYMNASTICS STRENGTH: 
Chest To Bar Pull Ups
3 Sets of 4-6 Reps (Leave A Little Bit There... Don't Got To Failure)

ASSISTANCE STRENGTH: 
DB Lower Body Complex
- SL RDL's, Lateral Lunges, Reverse Lunges
3X5EA (Again, Same As Last Week, Just GO HEAVIER!)
SS w/
Off Bench Oblique Holds
3X30 secs EA Side (Hold A 5-10# Plate In Your Hand)

CONDITIONING: 
Short Shuttle Sprints
5 Back, 10 Back, and 20 Back
* Rest The Time It Takes You To Complete The Shuttle X2... Repeat This As Many Times As Possible In 10 Minutes *

POST ALL WEIGHTS AND THE NUMBER OF SHUTTLE COMPLETED TO COMMENTS