Open Gym Strength and Conditioning – Functional bodybuilding

Warm-Up

Warm-up (No Measure)

2 Rounds:

30 Back Slaps

20 Hi Jack/Jill

10 Inchworm Walk-Outs + Push-Up

1 Round:

25 Left Arm Banded Chest Fly with 1s Pause

25 Right Arm Banded Chest Fly with 1s Pause

3 Rounds:

0:20 Chaturanga Hold

0:20 Rest

1 Round:

20 Reps Empty Barbell Tempo Bench Press (2s Down, 2s Up)

youtu.be/GRYJXg-KQ4w

Bench Press Shocker Sets

Metcon (Weight)

5 Sets

8 reps of Barbell Flat Bench Press with a 3 second negative (down)

immediately into…

:30 seconds Chest Iso-hold contraction (As hard as possible)

Athletes Notes

Movement demo:

Bench press: https://www.youtube.com/watch?v=D62GhLWo5mc

Rest:

2 minutes between sets

Notes:

Hold contraction by standing and clasping hands together at the waist, pressing arms together as hard as possible with elbows slightly bent for 30 seconds.

Score:

Heaviest bench weight

Db Incline Bench Press with Bands

Metcon (No Measure)

5 Sets

15 Reps

with 90 sec rest between sets

youtube.com/watch?v=B6dY8vOFln0

Notes: Strap light band around back or Anchor light bands around some DB’s or KB’s on the ground. Use boxes or plate to prop up bench if no incline bench

DB Incline Fly/Weighted Bar Dip Superset

Metcon (Weight)

4 Sets

20 smooth incline Dumbbell Chest Fly’s (light-moderate weight)

Immediately into

12 Weighted Bar Dips

Athletes Notes

Movement demo:

Chest fly: https://www.youtube.com/watch?v=Z6PzOrcla7Q

Weighted dips: https://www.youtube.com/watch?v=rgrDdCBcF0A

Rest:

90 Seconds between sets

Notes:

Go to bodyweight or band assisted dips if needed. Allow chest to fall forward to get into pec during dips. Come just short of lockout each rep!

Score:

Best dip weight

Incline Bench Banded Overhead Tricep Ext.

Metcon (No Measure)

Accumulate 100 Reps for time in as few sets as possible.

youtu.be/LZ7LOvUFjCA

Notes: You can use an EZ bar and band like in the video or just 2 bands with one per arm. Prop bench on plates or boxes to about 30 degrees if no incline bench. Try to crank these out in large sets. Note your sets and setup used.

Row/Hang Clean/Wall Ball

Metcon (Time)

3 Rounds for Time:

Row 500 meters

10 Hang Power Cleans 115/85

20 Wall Ball Shots

Optional: Core Work

Metcon (No Measure)

3 Rounds of…

30 Standing Banded Russian twists each side (Secure medium band to Rack, Rotate shoulders 90 degrees, keep hip square)

youtu.be/Dgc4unFXaD4

Superset With

30 seconds Of GHD Kayaking (Use a PVC or bamboo bar) youtube.com/watch?v=elS_VBAiVy