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 (15 minutes to establish a 1rm)

Accessory

Double DB bench press (4×5 alt single arm + 10 double db)

4×20

strict pull-ups (4×8)

4×8

Accessory 2

Double DB incline bench press (4x 5 alt single arm incline press + 10 double db )

4×20

Pendlay Row (4×10)

avoid bouncing or kipping…stay strict through the mid/upper back..plates lightly tap the floor each round

Explosive training

Metcon (No Measure)

Every minute on the minute x 10:

15-20 push-ups