Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

PVC warm-up (full body) (No Measure)

Warm-up

with PVC

10 reps x 2

pass throughs

windmills

good mornings

sotts press

leg kicks (both)

hip circles (both)

thoracic pipe stretch

pike stretch (opposite limbs)

Weightlifting

Power Clean (6×2@80%)

EMOM 6:

2 power cleans@80%

focus on being explosive in third pull…utilize leg/hip drive.

Front Squat (4 sets of 8 reps @60% )

Focus here is speed…no rest at the top and rebound quickly out of the bottom.

Metcon

Metcon (AMRAP – Reps)

3 rounds:

“Fight gone bad style”

1:00 burpee box jumps 24″

1:00 plate squats (holding a 25..35..45 lb plate)

1:00 tuck ups

1:00 rest