Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Burgener clean warm-up (No Measure)

Barbell Prep

A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

OLY

Power Clean (Establish a 1 rep max)

Every 2 minutes for 6 sets…1 rep

Strength (upper)

Bench Press (1X6)

FOCUS IS SPEED!!!! NO REST AT THE BOTTOM OR TOP OF THE REPS…BE EXPLOSIVE COMING OUT OF THE BOTTOM.

* Rest as needed between sets, work up in weight *

Accessory

5 sets: 1 set every 1:30(AS FAST AS POSSIBLE)

5 Strict pull-ups

10 explosive push-ups

15 med ball slams

Conditioning

Metcon (Time)

Partner wod

TEAMS OF 3:

120 burpee box jumps for time 24/20″

one partner is working while other two perform a deadlift hold

Reps only count when bar is being held.

Varisty- 225

freshman- 185