SOFTBALL

Last Three Weeks... We Will Test In Two Weeks So We Are Going To Streamline Things...

SPRINT SPEED: 
Band Resisted Sprints w/ Release (Resist For 6 HARD Steps, Then Let Go & Sprint Hard For 10 Yds)
* 5 Total Sprints *
NO COASTING OR PULLING UP EARLY... DO THE FULL 10 YARDS!

POWER: 
Hang Power Clean (Partial Squat Catch)
WARM UPS: 5, 4
WORK SETS: 3, 3, 3 (Pick A Challenging Weight,  BUT Work The Technique Also - 65-85#)
- Take A 2-3 Minute Rest Between Sets On The Work Sets

STRENGTH: Still Try To Come Up As Fast As You Can During The Squat 
Front Squat
3 Sets Of 3 Reps (Start Relatively Heavy Right Away, But Work The Depth On This One)
- Again... Last Two Sets 2-3 Minutes Rest Between

ASSISTANCE WORK: 
Hip Mobility Work
- Couch Stretch
2X30 Seconds
SS w/
Push Ups (Lock Chest & Hips Together & Touch The TOP Of Your Chest To The Ground)
2X15 (Try To Not Break These Up At All Once You Start)

CONDITIONING: Partner Workout
180 Degree Rotational Jumps X5 Each Direction (Max Height & Perfect Landing)
20 AbMat Sit Ups
30 12" Lateral Barrier Jumps (Two Feet)
(Put A PVC OR Broomstick On Two 12" Boxes & Jump Over OR Use A Thin 12" High Object)
* Max Rounds Between Your & Your Partner In 10 Minutes * 
** If You Are By Yourself Then Perform 4 Total Rounds 

POST ALL WEIGHTS AND TOTAL ROUNDS COMPLETED FOR CONDITIONING TO COMMENTS