Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

General warmup (upper) (No Measure)

0:00-3:50

(20 seconds of work…15 seconds of rest)

Toe touch jumping jacks

shoulder taps

bottom up burpees

mountain climbers

windmills

forward arm circles

backward arm circles

Strength (upper)

Bench Press (5×5@70%)

Accessory (super-set the following)

Strict pull-ups (3 sets of 5)

-Hands outside shoulder width

-Full grip on bar

-Start hanging with arms extended

-Chest stays up with eyes forward

-pull until chin is higher than bar

-Complete at full arm extension
Use bands if needed…standard is full hang at the bottom and chin passing over the bar. No kipping allowed. TRX straps may be used for ring rows.

Bench dips (3x Max effort)

Sit on side of bench. Place hands on edge of bench. Position feet away from bench. Straighten arms, slide rear end off of edge of bench, and rest heels on floor with legs straight.

Lower body by bending arms until slight stretch is felt in chest or shoulder, rear end touches floor, or below a 90 degree angle. Raise body and repeat.

Metcon

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Metcon (Time)

4 rounds for time:

2 up down and arounds (split gym in half)

4 explosive burpee broad jumps