Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Chest primer C

Warm-up (No Measure)

30 Banded Pull Aparts (chest level) (upper athletes tie a band to a rack for other point of contact

30 Banded Pull Aparts (underhand, 45°)

30 Banded Pull Aparts (vertical, behind the neck)

2 Rounds

15 DB Tricep Kickbacks Left

15 DB Tricep Kickbacks Right

2 Rounds

0:20s Shocker Squeeze Hold

15 Incline Bench Press

15 Tempo DB Chest Flys (3s Down, 3s Up, light weight)

Weighted Band Resisted Push-Ups

Weighted Band Resisted Push-Ups

(Time Under Tension)

Within 4 Sets

Build to a 10RM Weighted Band-Resisted Push-Up with a 2 second negative (down) and a 1 second pause at lockout
Movement demo:

Weighted Band-Resisted Push-Up: https://instagram.com/p/BdiZ7V2njhC/

Score:

Note weight and/or band tension.

Chest complex

Metcon (No Measure)

8 Supersets

Set 1:

15 DB Flat Bench (Heavy) with a 5s Negative (Down)

–immediately into–

15 Fast Reps of DB Incline Bench Press

Set 2:

12 DB Flat Bench (Heavy) with a 3s Negative (Down)

–immediately into–

12 Fast Reps of DB Incline Bench Press

Set 3:

12 DB Flat Bench (Heavy) with a 3s Negative (Down)

–immediately into–

12 Fast Reps of DB Incline Bench Press

Set 4:

10 DB Flat Bench (Heavy) with a 3s Negative (Down)

–immediately into–

10 Fast Reps of DB Incline Bench Press

—————COMPLEX SWITCHES—————————————————————–

Set 5:

15 DB Incline Bench Press (Heavy) with a 5s Negative (Down)

–immediately into–

15 Fast Reps of DB Flat Bench

Set 6:

12 DB Incline Bench Press (Heavy) with a 3s Negative (Down)

–immediately into–

12 Fast Reps of DB Flat Bench

Set 7:

12 DB Incline Bench Press (Heavy) with a 3s Negative (Down)

–immediately into–

12 Fast Reps of DB Flat Bench

Set 8:

10 DB Incline Bench Press (Heavy) with a 3s Negative (Down)

–immediately into–

10 Fast Reps of DB Flat Bench
This is heavy and slow into light and fast each set. Then the movements flip, but same idea in terms of loading. Keep transitions pretty quick from flat bench to incline bench. Adjust bench or prop on boxes or plates to create a 30 degree angle. Pay attention to and hold the tempos. Record your best loading from the 10 reps. You can use multiple dumbbell sets or use bands for extra resistance on the first movement.

Banded Fly/Tall Kneeling Double Arm Landmine Press

Metcon (No Measure)

3 sets

-20 Reps Standing Banded Chest Flys with a 1 second pause in contraction each rep (sub cable fly’s with cables at head height)

youtube.com/watch?v=crQoWglJytM

Immediately into…

-15 Reps of Tall Kneeling Double Arm Landmine Press with a 3s Negative (down) each rep

youtube.com/watch?v=DbxQSav6JJ8