Open Gym Strength and Conditioning – Bronco Basketball

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”

Core

2 sets:

15 GHD sit-ups

1:00 plank hold

20 med ball rotational throws into wall

OLY

Burgener snatch warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

3. Movement Prep

10 reps Junkyard Dog Part 1 OR if alone do 60 Seconds Jumping Squats

10 reps Junkyard Dog Part 2 OR if alone do 60 Seconds PVC Pipe Presses

4. Barbell Prep

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

high hang snatch + low hang snatch + full snatch (Every 90 x 6: 1 rep of the complex)

Start light and build in weight each set

Strength (upper)

Shoulder Press (Every 2 minutes x 5: 3 heavy reps into 10 DB PP)

calisthenics

Metcon (AMRAP – Reps)

TABATA STYLE

8 rounds (20 on 20 off)

Strict pull-ups

push-ups

enter total number of reps in comments

Conditioning

Metcon (Calories)

8 sets every 2 sets through machines

:45 seconds of work…15 seconds rest

Echo bike

Ski erg

Row

score is total calories