Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

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)

Core

3 sets:

30 alternating V-ups

15 medball situps

10 hanging leg raises

Upper back/shoulder work (No Measure)

Upper Back/Shoulder Work –

Crossover symmetry bands:

2 sets:

15 reps of each movement

Banded pull-aparts

Banded Standing “IY”

OLY

Power Clean (3×10)

Dynamic effort lift

Strict Press + Push Press: (6 sets: 5 explosive strict press + 12 Dual db PP)

Accessory (super-set the following)

1:1:2 DB Bench (4×8)

Strict pull-ups (4xMax effort (technical failure))

-Hands outside shoulder width

-Full grip on bar

-Start hanging with arms extended

-Chest stays up with eyes forward

-pull until chin is higher than bar

-Complete at full arm extension