Open Gym Strength and Conditioning – Bronco Basketball

Build in phase

Dynamic warmup

Shoulder and glute warmup (No Measure)

Crossover Symmetry

and

Hip Halo Warmup

Athletes Notes

Focus: Move with intention and focus on each movement you are performing

Strength (lower)

Romanian DeadLift (RDL) (4×10)

Accessory (super-set the following)

Farmers carry (isometric) (4×1:00)

Banded face pulls (4×30)

PULL YOUR ELBOWS UP AND OUT, RETRACT YOUR SCAPULAE

Accessory 2

Single arm seated strict press (3×8)

Movement demo:

Seated Single Arm DB Press: https://www.youtube.com/watch?v=gKyO1xZTiKs

Weighted lateral lunges (goblet) (4×10 ea side)

chin over bar hold (4×20 second hold)

Sprint work

Metcon (Time)

Partner wod

teams of 2

6 rounds (3 each)

100m sprint

20 alternating db snatches

10 burpee box jump overs

Partner A does one full….then Partner B goes.