Open Gym Strength and Conditioning – Bronco Basketball

Core

2 sets:

10 barbell roll-outs

20 lateral v-ups (10 ea)

:30 L-hang

Upper back/shoulder work (No Measure)

Upper Back/Shoulder Work –

Crossover symmetry bands:

2 sets:

15 reps of each movement

Banded pull-aparts

Banded Standing “IY”

CNS prep

3 sets:

10 Overhead med ball slams w/seated jump

10 dual db push press

OLY

Power clean + 2 hang power cleans + 1 push press (Every 90 x 5)

Dynamic effort lift

Shoulder Press (EMOM 12: 3 fast reps into 3 explosive pushups)

Repeated Effort

Shoulder Press (1xmax effort set @ heaviest load from above)

strength/conditioning

Metcon (No Measure)

EMOM 12

minute 1- 4 strict pull-ups

minute 2- 12 bench dips

minute 3- 8 barbell curls