Open Gym Strength and Conditioning – Bronco Basketball

Dynamic warmup

Dynamic leg warm-up (No Measure)

20 on 20 off

High knees in place

alternating side lunges w/high knee

alternating Bird pickers

ski jumps

alternating leg raises from plank

In-outs from plank

alternating single leg kickbacks

air squats

side bridge (both sides)

hip twist/jump

quad stretch w/reach opposite arm of stretch

2 up 2 back

jumping split lunge

Lateral wall drill (inside leg and outside leg both directions)

Lateral single leg broad jump with quarter turn

Reverse single leg broad jump w/half turn (inside leg)

Speed drills (No Measure)

over/back (baseline) two each side

quick switch one each side

single leg over back

both leg over/back

ski jumps (both feet over back lateral)

single leg ski jumps

OLY

Clean and Jerk (EMOM 6: 1 clean and jerk)

circuit 1

Strict pull-up + OH press complex (EMOM 6: Even- 8 OH press…Odd- 4 strict pull-ups)

Athletes will rotate every minute switching movements
OH PRESS- RPE 8

STRICT PULLUPS- RPE 9

*may use a weighted belt*

Score your OH press as results

in comment section add which variation of pull-ups

10 RPE = 0 reps in the tank (maximal effort)

9 RPE = 1 rep in the tank (very difficult)

8 RPE = 2 reps in the tank (difficult)

7 RPE = 3 reps in the tank (moderately difficult)

6 RPE = 4 reps in the tank (not very difficult)

Circuit 2

Pendlay row + RDL complex (Every 90 seconds for 4 sets- 10 reps)

1 rep of the complex- 1 pendlay row + 1 RDL x 10

RPE 7

Circuit 3

Metcon (Checkmark)

Every 90 seconds for 4 sets:

50 ft heavy sled pull -or- 50 ft plate push into 10 high box jumps