Open Gym Strength and Conditioning – Bronco Basketball
Core
Superset the following
Landmine rotations: 3×10 each side
plank to pushups 3×20
V-ups 3×16
Upper back/shoulder work
Banded pull-aparts 1×30
Prone T: 1×24
Prone Y: 1×24
CNS prep
Single arm db push press: 3×5 each arm
med ball slams 3×15
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
OLY
Hang Power Snatch (EMOM 5: 5 hang power snatches)
keep weight light…focus is technique
Strength (upper)
Bench Press (every 2:30 x 5 perform 5 reps)
Accessory (super-set the following)
DB incline press (3×12 (RPE 8))
Dumbell incline bench press
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