Open Gym Strength and Conditioning – Bronco Basketball

Warm-Up

Hip halo activation (No Measure)

Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

general warmup

Movement prep (lower) (No Measure)

Movement Prep – All 4

2 sets:

InfantSquatsx8

Sumo Squats x 8

T Balance x 8 each side

Reverse Lunge x 8 each side

CNS prep

2 sets:

8 alternating single arm db snatches

8 box jumps (low box)

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

low hang power clean(above the knee) (Every 1:15 x 5: 3 low hang power cleans)

Dynamic effort lift

Front Squat (Every 1:15 x 10: 2 explosive reps + 4 box jumps)

Goal is speed on the bar while maintaining control. This set should be heavier than the last dynamic effort (lower) session. Which was 12×2

Repeated Effort

Front Squat (1 max effort set @ 90% of heaviest set of 2)

Goal is between 20-30 reps…maintain control when decending with barbell while keeping speed on the bar.

Conditioning

Metcon (3 Rounds for reps)

Fight gone bad style

3 rounds:

1 minute of wall balls

:30 rest

1 minute of plate push on turf

:30 rest

1 minute of rowing

:30 rest

1 minute of Russian kettlebell swings (moderate weight)

rest 1 minute between rounds