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

EVERY 2 MINUTES X 6…1 POWER CLEAN + 2 FRONT SQUATS + 1 SQUAT CLEAN (6X4)

Back Squat (4X6@75%)

Explosive training

Metcon (AMRAP – Reps)

TABATA STYLE

20 SECONDS ON 10 OFF

8 ROUNDS:

BOX JUMPS

DB DEADLIFTS

ALTERNATING SPLIT JUMPS