Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Warm-up (No Measure)

20 on 10 off

toy soldiers

knee hugs to chest

shoulder taps

air squats

lunge w/rotation

arm circles (each direction)

w/PVC pipe

pass throughs

leg swings

hip circles (forward ea side)

around the worlds (5 ea)

behind the neck shoulder press

OHS

OLY

Snatch pull + snatch (Every 90 x 4: 1 snatch pull + 1 snatch)

5×5 linear progression

Strength (lower)

Back Squat (5×5)

1 Set will be completed every 2 minutes.

Goal is to increase 5lbs each week with technique being the main focus. In order to be eligible to move up in weight you must complete all 5 reps from all 5 sets. Stay the same weight across the board for all 5 sets.

Strength (upper)

Bench Press (5×5)

1 Set will be completed every 2 minutes.

Goal is to increase 5lbs each week with technique being the main focus. In order to be eligible to move up in weight you must complete all 5 reps from all 5 sets. Stay the same weight across the board for all 5 sets.

Accessory

Chin-ups (4×5-8)

*Rest 1:00-1:30 b/t sets

Focus: Chin-ups should be done with a supinated (underhand grip). Rep is completed when chin passes the plane of the bar. Athletes should use a band across the rig if assistance is needed for quality reps.

Dual DB romanian deadlifts (eccentric focused) (4×12)

Core

Med-ball sit-up wall throw (4×20)

Front rack KB marches (4×15)