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. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Strength Prep

2 sets (empty bar)

7 Snatch Deadlifts

7 Snatch High Pulls

7 Muscle Snatch

7 OVHS

7 Snatch Balance

-into-

Warm Up to opening weight

OLY

Power Snatch (4-3-2)

3 Rounds (All Singles)

4 Snatches (55-66%)

3 Snatches (65-75%)

2 Snatches (75-85%)

– rest 2-3 minutes between sets –

Power Clean

3 Rounds (All Singles)

4 power clean (55-66%)

3 power cleans (65-75%)

2 power cleans(75-85%)

– rest 2-3 minutes between sets –

Strength (upper)

Bench Press (7×2)

Work up to a Heavy 2 in 7 working sets

Conditioning