SOFTBALL

SPEED: 
Partner Sprints
(10 Yards Each Sprint - MAX EFFORT!)
1st Position - Start On Your Stomach X 2 Sprints (Have A Third Person Say Go)
2nd Position - Kneeling On Your Right Knee X 2 Sprints
3rd Position - Kneeling On Your Left Knee X 2 Sprints
4th Position - Push Up Position X 2 Sprints
** Rest As Needed Between All Sprints... Remember This Isn't Supposed To Be Conditioning

POWER: 
Hang Power Clean (Partial Squat Catch... Move The Bar As Fast As You Can!)
- Build Off Of The Weights From Last Week... End 5-10# Heavier
WARM UPS: 4 Reps & 3 Reps
WORK SETS 3 Sets Of Just 2 Reps (Steadily Working Heavier Each Set)

STRENGTH: (Still Trying To Move Fast On The Way Up)
Front Squat
3 Sets Of 3 Reps
(Little More Weight Than Last Week... This Should Be 10-20% MORE Than Your Clean)

ASSISTANCE WORK: 
Hip Mobility Work
- Hurdle Walks (Can Use A Bar Set Up On A Squat Rack OR Actual Hurdles)
3 Sets Of 5 Passes
- 1st Set - Face The Hurdles & Go Under & Over
- 2nd Set - Left Side Facing The Hurdles - Under & Over
- 3rd Set - Right Side Facing The Hurdles - Under & Over
SS w/
Push Ups (Hands On 3-6 Inch Boxes To Make It Deeper OR Add Resistance/Weight
3 Sets Of 5 Reps

POST ALL WEIGHTS TO COMMENTS