Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

General flow (No Measure)

2 Rounds:

10 Jumping Jacks

10 Toe Touches

5 Up and Over Left

5 Up and Over Right

5 Arm Circles Left

5 Arm Circles Right

5 Double Arm Circles Reverse

–Go To Plank–

3 Rounds each side:

Lunge Outside Hand

Twist to Sky

Elbow to Floor

Push-Up x 2

1:00 – 2:00 Run/Row/Bike/Jump Rope

youtu.be/mP0g0HWKz88

Upper/lower split

Strength (lower)

Tempo Back squat (3×3 (3311))

3 Tempo Back Squats x 3 sets @ 3311

* Move Up in weight for each set but don’t go heavy

* 3311: 3 Sec Negative + 3 Sec Pause (bottom) + 1 Sec. Stand + 1 Sec. Pause (top)

Back Squat (4×4 (heavy))

Upper body push

Shoulder Press (10-8-6-4-2)

10-8-6-4-2

Record each set as 1 of your scores for load

Use a light weight off the start, Press hard overhead with the dumbbells and try and transition right into the row.

Conditioning

Metcon (4 Rounds for time)

Partner won

teams of 2

Relay style

4 sets (2 each)

20 burpee box jump over’s

1 up down and around the gym