Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Hip activation bands

3. Movement Prep/Activation and Increasing Heart Rate

2 sets (pvc pipe or bar)

7 Snatch Deadlifts

7 Snatch High Pulls

7 Muscle Snatch

7 Snatch Drops (2in catch)

7 Power Snatch

OLY

Power Snatch (find a 1rm (technical failure))

Goal here is technique…setting a safe 1rm to be used for percentage work later in the cycle.

Power Clean (Find a 1rm (technical failure))

Strength (lower)

Front Squat (Find a 1rm (depth is focus))

Accessory

Metcon (No Measure)

4 Rounds

12 Barbell good mornings

12 Strict Pull-Up (banded)

Conditioning

Metcon (Time)

“TASK TABATA”

300 reps for time, following the pattern:

20 seconds of jumping lunges

-Rest 10 seconds-

20 seconds of push-ups

-Rest 10 seconds-

20 seconds of sit-ups

-Rest 10 seconds-

20 seconds of air squats

-Rest 10 seconds-