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

Strength (lower)

Front Squat (15 minutes to establish a 1 rep max)

warmup

1×10 w/bar

1×5 moderate weight

1×2 moderate to heavy

Back Squat (5×8@70% (focus is speed))

Accessory

Romanian dead-lifts (3×10 (moderate))

RPE scale

0- nothing at all

0.5- just noticeable

1- very light

2- light

3- moderate

4- somewhat heavy

5- heavy

6

7- very heavy

8

9

10- very, very heavy

Explosive training

Metcon (4 Rounds for time)

4 sets: (AS FAST AS POSSIBLE)

8 tall box jumps

16 split jumps (8 each side)

24 air squats

rest 1:1