Open Gym Strength and Conditioning – Bronco Basketball

Dynamic warmup

Dynamic warmup (No Measure)

1 round: (line drills)

baseline to half court then jog to opposite baseline

high knee pulls

Russian kicks

quad pulls

figure four stretch

lunge & rotation

high knees

butt kicks

quick feet karaoke

quick feet karaoke with high knee

side shuffle w/push-off

side shuffle w/ pause on whistle

run shuffle opposite

back pedal

back pedal/run

hip flips

Burgener clean warm-up (No Measure)

Barbell Prep

A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

Power Clean (1×1)

16 minutes to establish a 1 rep max…

Every 2 minutes x 8

Front Squat (1×1)

15 minutes to establish a 1 rep max.

Every 3 minutes x 5

Bench Press (1×1)

15 minutes to establish a 1 rep max

every 3 minutes x 5

Conditioning

Teams of 3

Metcon (AMRAP – Rounds and Reps)

Teams of 3

Complete the following relay style

“I go, you go”

AMRAP 16

3 shuttle sprints (50ft increments)

12 Russian Kettlebell swings

3 shuttle sprints (50ft increments)

*resting partners must hold plank for all reps to count*