Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Warm-up (No Measure)

3 rounds

200m jog or 1 up down and around

15 air squats

10 alt v-ups (each side)

-into-

3 rounds

10 PVC pass throughs

10 PVC around the worlds

10 Arm circles (each direction)

5 Down dog/seal pose transitions

OLY

Power Clean 3×10 (3×10 (climbing))

Power Clean:

– 3 x 10 Power Clean (Unbroken)

* Rest 90 seconds between sets

Record each set as 1 of your scores for load

10 unbroken repetitions.

Move up in weight each set.
increase weight each set…must be unbroken (touch n go)

Strength (lower)

Back Squat (5×10)

heavier than last week

5 sets: 10-12 Reps; increasing across sets

*Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w

Deadlift (5×10)

5 sets: 10-12 reps; increasing across sets

*Focus: traditional deadlift setup. Keep weight to a controllable amount. All reps are touch and go – do not reset at the bottom of reps.

Front Squat (4×12)

4 sets: 10-12 reps; moderate weight. Stay the same or increase across sets

*Focus: Focus on the best front rack positioning possible. Do not sacrifice form on this movement for weight. Show control down and up. Keep tension on legs throughout by not locking out legs at top of rep

Accessory

RDL/Banded hamstring curl superset (3 x 10/20)

3 sets of:

10 db romainian deadlifts

20 banded hamstring curls