Open Gym Strength and Conditioning – Bronco Basketball

Upper body push

Upper body push warmup (No Measure)

Crossover Symmetry Warmup

-into-

3 rounds

15 band pull-a-parts

10 PVC Passthroughs

10 wall angels

10 tempo plate floor press (2 sec down/explosive up)

5 scorpions (each side)

OLY

2 position power clean (5×2@70-75% of 1rm)

above the knee power clean + full power clean

Strength (upper)

Bench Press (5×5@70%)

1 rep max from 8/25/21

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

Burnout

Metcon (AMRAP – Reps)

3 rounds:

30 on/30 off

max reps dynamic landmine press (15 left/15 right)

max reps explosive push-up to plates

max reps bench dips

Conditioning

Metcon (4 Rounds for time)

Every 3 minutes for 4 rounds:

400 meter run (80-85% effort)