WOMEN'S BASKETBALL

JUMP POWER: 
1. Single Leg Squat Jumps (Land On Two Feet)
- 2X5EA Leg (As High As Possible)
Power Skips
- 2X50 Yards
* Rest 1 Min Between *
2. Depth Jumps (Step Off, Then Quickly Rebound To A Higher Box)
- 4X8 Jumps
* Step Off Of A 12-18" Box Then Rebound To A 24-30" Box
** Rest 2-3 Minutes Between Sets

SKILL WORK: 
Tall Clean 
3X2 (45#, 65#, 75-85#)
- 1 High Catch, 1 Low (Watch The Video)

POWER: 
Hang Power Clean (Partial Squat Catch)
3,2,2 (Warm Ups) - 50,60,70%
3,3,3 (Work Sets) - 80, 83, 85-90% (3:00 Clock)

STRENGTH: 
Front Squat
3X5 - Use The Weight You Cleaned On Your Final Set To Figure Out Weights
(90-95%, 95-100%, 100% Of Your Clean Plus 10#)

ASSISTANCE STRENGTH: 
DB Press (No Leg Drive)
2X6 (Start With 25's Or More)
SS w/
Heavy Cable Row
2X10-15 Reps (Pick A Weight Where You Fall Within The Rep Range, But Make It Heavy)

CONDITIONING: 
* Team Workout - Groups of 2 * 
5-10-15-20-15-10-5 Yards Out & Back Of The Following In Order
1. Shuffle Out & Back
2. Walking Lunge Out & Back
3. Burpee Long Jump Out & Back
4. Sprint Out & Back
* Have 15 Minutes To Finish OR Get As Far As Possible *
** Partner 1 Will Shuffle 5 Yds & Back, Then Partner 2 Does The Same Thing... Then Lunge, Then Burpee Long Jump, Then Sprint... After Each Has Finished The 5 Yard Distance Move Out To 10 Yards, Then 15 & So On Until You Get Back Down To 5 Yards Again...

POST BOX HEIGHT, ALL WEIGHTS AND CONDITIONING RESULTS TO COMMENTS