Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

General warmup (upper) (No Measure)

2 rounds:

(20 seconds of work…10 seconds of rest)

Toe touch jumping jacks

shoulder taps

bottom up burpees

horizontal hug and open

windmills

forward arm circles

shoulder flexion-extension

backward arm circles

OLY

Power Snatch (EMOM 8: 4 power snatches (moderate load))

Upper body push/pull

Bench Press (8-8-6-6-4-4)

– 8-8-6-6-4-4 In between sets perform 5 -10 weighted chin-ups

* rest 60 seconds between sets *

Use a weight or unweighted to keep sets smooth.

Increase weight each set but be cautious of arm fatigue. Have a spotter!

Record each set as 1 of your scores for load

Bent Over Row (5×6-8)

Bent-over Barbell Row

5 sets: 6-8 reps.

Increase weight across reps. Works towards moderate/heavy sets. Avoid contact with the floor between reps.

*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Barbell should come to the hips/lower abdomen. Use a thumbless grip to focus on back engagement

Conditioning

Metcon (No Measure)

8 sets: (1 set every 4 minutes)

12 burpees

1 suicide run (baseline to free-throw, baseline to half court, baseline to free-throw, baseline to baseline)

12 burpees