Open Gym Strength and Conditioning – Bronco Basketball

Warm-up

Crossover Symmetry and Hip Halo Warmup (No Measure)

Crossover Symmetry

and

Hip Halo Warmup

Plyometric warmup (No Measure)

2 sets

8 reps of each

low box drop landing

lateral bounds

single leg box jumps

step up jumps

Plyometric warmup (No Measure)

2 sets

8 reps of each

low box drop landing

lateral bounds

single leg box jumps

step up jumps

Movement prep (lower) (No Measure)

Movement Prep – All 4

2 sets:

InfantSquatsx8

Sumo Squats x 8

T Balance x 8 each side

Reverse Lunge x 8 each side

Tempo/drop set

Back Squat (Every 2:30 x 5: 3 tempo BS (31X1) into 6 EX BS)

1 set every 2:30…3 heavy tempo back squats into 6 moderate explosive reps

Bench Press (Every 2:30 x 5: 3 tempo BP (31X1) into 6 EX BP)

1 set every 2:30…3 heavy tempo bench press into 6 moderate explosive reps

Conditioning

Metcon (AMRAP – Reps)

“Fight gone bad style”

3 rounds:

1 minute lateral bear crawls

rest 1

1 minute hang db power cleans to lunge

rest 1

1 minute kb deadlift to box jump (tall)