Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Upper body general (No Measure)

20 seconds of work…10 seconds of rest

Shoulder taps

sit-ups

mountain climbers

toe touch jumping jacks

windmills

arm circles (forward)

arm circles (backwards)

elbow to hand plank walks

alt single leg v-ups

inch-worms (in place)

back slaps (alt arms each slap)

push-ups

Strength (upper)

Bench Press (4×10@60%)

focus is speed/explosiveness

tempo 1-0-1-0

rest 3 minutes btw sets

Accessory

DB incline press (3×8 (RPE 9))

Dumbell incline bench press
8 heavy incline press…reps 6/7/8 should be challenging!!

Box dips (feet elevated on bench) (3x MAX EFFORT)

GOAL IS TO GO TO FAILURE! POST REPS IN WODIFY

upper body pull

Strict pull-ups (4×6 (speed!))

-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
perform 6 pull-ups as fast as possible…standards should still be held. Full hang in the bottom with chin passing over the bar…avoid any major kipping or knee pump. Use band is neccessary for assistance.

Supported single arm row (3×10 (RPE 8))

Keep shoulds squared to the floor entire rep…row through the lats and avoid any eccessive bounce out of the bottom. Should be a challenging set of 10

barbell drag curls (3×12 (RPE 8))

Barbell Drag Curls

Focus: Performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back.

*Do not sacrifice strong shoulder position to try and get the bar higher on drags