TennisWOD

Warmup: 5 min Jump Rope

Strength: Snatch Balance 5x3 (If you don't know what this is 'youtube' it)

WOD:    AMRAP in 10min of:

                                10 Hang Power Clean @ 95/65 lbs
                                10 Push Press @ 95/65 lbs
                                10 Back Squat @ 95/65 lbs

This WOD is done the fastest if you are able to not drop the bar once it's picked up. Go straight from the cleans to the press to the back squats, rinse and repeat.

Tabata: Wall Ball

This week's strength work is being devoted to Olympic lift progressions. The Olympic lifts are more beneficial than almost any other lift for your tennis development because they increase your fitness in so many different areas. The most important thing they development is explosiveness. The Olympic lifts are supposed to be (controlled) violence, there is no other way to successfully perform them. Likewise, your serve will not be effective unless it is a controlled violent action repeated almost identically every single time. If you don't focus each time you lift you increase your chance to get injured, much less miss the lift. Training to concentrate before each lift should translate easily to focusing before each serve. You may not get injured if you hit a lazy serve, but you probably won't win your match either.