WOMEN'S BASKETBALL

Warm Up and Then Mess Around With The Jump Rope
- 60 seconds As Fast As Possible on 2 Legs
- 30 secs Each Leg
- Rest 30 secs
- REPEAT TWICE

CHECK LAST WEEKS NUMBERS BY CLICKING HERE

POWER:
Tall Clean - Shrug ONLY Then Catch
2 Sets of 3 Reps (5-10# MORE THAN LAST TUESDAY - CHECK IT!)

Power Position SQUAT Clean (Dip 2-3 Inches, Explode and Full Squat)
3 Sets of 5 Reps (Again 5-10# More Than Last Week)

STRENGTH: 
Front Squat - Your First Set Will Be A Weight Heavier Than You Finished At On Your Clean
3 Sets of 5 Reps (5# More Than Last Week)

ASSISTANCE STRENGTH: 
Supported DB Row (Start At Your Final Weight From Last Week)
2X10
SS w/
Hollow Rocks
2X30 secs


CONDITIONING: 
Perform The Following Rep Ladder - 10 Reps Each Exercise Down To 1 Rep Each Exercise
1. Box Jumps (18")
2. Sit Ups
3. Burpees (Click The Exercise For A Demo)
4. Walking Lunges (Each Leg)
* How This Works... First Time Through You Will Do 10 Box Jumps, 10 Sit Ups, 10 Burpees and 10 Lunges On EACH Leg, Then 9, 8, 7... Down To 1 Each Without Stopping
** The Goal Is To Keep Moving For 15+ Minutes

POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS