WOMEN'S BASKETBALL

REACTION/QUICKNESS: 
1. Visual Reaction - Need A Partner For This One...
- Have A Partner Hand Signal The Following:
1. Left & Right Defensive Shuffling
2. Sprints & Back Pedals
* Keep The Order Random & Change Directions After Just 3-5 Yards
** Go For 30 Seconds Total X 2 Sets **

2. Tennis Ball Drops - Same As Last Week... One In Right & Left Hands, Dropping 1 Only
- Start @ 10 Feet Away & Add Difficulty By Adding Distance
* Each Set Is 10 Total Drops
** Complete 4 Total Sets With 2-3 Minutes Rest Between Sets

POWER: 
Barbell Power Snatch
4 Sets Of 5 Reps
* 65-75 lbs On Final Set.. Goal Is Speed On Each Rep

GYMNASTICS STRENGTH: 
Chest To Bar Pull Ups
3 Sets Of 3 Reps (If You Can Add Weight!)

ASSISTANCE STRENGTH: 
Flat Barbell Bench Press
2 Sets Of 6 Reps (5-10 More Lbs Than Last Week)
SS w/
Lateral Strength / Stability Complex
(Off Bench Hold X10 Seconds, Then While Holding To 10 Overhead Arm Raises, Then 10 Side Crunches... All Three Together Equals 1 Cycle)
2 Sets Of 2 Cycles EACH SIDE

CONDITIONING: 
1 Pro Agility Shuttle Run 
5 Hang Power Cleans (Put The Bar By The Center Cone)(50-60% Of Clean Max)(65-75#)
* As Many Rounds As Possible In 2 Minutes *
REST 1 Minute Then Repeat TWO More Times (3 Total 2 min/1 min Cycles)
** GOAL IS CONSISTENT ROUNDS - Try To Get 5 Rounds Every 2 Minutes 

POST ALL WEIGHTS AND TOTAL ROUNDS PER CYCLE TO COMMENTS