Open Gym Strength and Conditioning – Functional bodybuilding

Warm-Up

Metcon (No Measure)

2:00 of Spider Crawling

2 Rounds:

25 Left Arm Seated Banded Pull Downs

25 Right Arm Seated Banded Pull Downs

3 Rounds:

0:10 Pull-Up Hold at Top

0:20 Rest

1 Round:

15 Left Arm Tempo Bent Over DB Rows (2s Up, 2s Down)

15 Right Arm Tempo Bent Over DB Rows (2s Up, 2s Down)

youtu.be/RgKXoBz3LpA

Chest Supported Row/Face Down V-Raise Superset

Metcon (Weight)

4 Sets

20 smooth reps of Chest Supported Row on a 30-degree incline bench with a moderate weight

Immediately Into

15 Dumbbell Incline bench face down V-Raises

Athletes Notes

Movement demo:

Chest Supported Row: https://www.youtube.com/watch?v=QaLNDHBwcBM

face down V-Raises: https://www.youtube.com/watch?v=N8IQIxEbxo4

Rest:

2 Minutes between sets

Notes: On the V-Raises bend the elbows a little and come up just below head height with arms at 45 degrees in a Y shape. Use a light DB and this should burn near failure each time.

Score:

Record chest supported row DB weight

Rack Pulls/Wide Grip Pull Up Superset

Metcon (Weight)

4 sets

Rack Pull: 15 reps to a descent load

Directly into

Strict Wide Grip Pull-Ups: 10 reps with a 3 second negative

Athletes Notes

Movement demo:

Rack Pull: https://www.youtube.com/watch?v=2pZd5cKQuwk

Strict Wide Grip Pull-Ups: https://www.youtube.com/watch?v=wFJ_XHS8mtM

Rest:

2 Minutes between sets

Notes:

The height of rack pull should be knee height or above. Use blocks or stack plates if no rack. Keep technique tight, stop when technique breaks.

Use band assistance on the pull up if needed to hold tempo

Score:

Rack pull

Single Arm Row/Banded DB Pull Overs

Metcon (No Measure)

4 Sets of..

12 Heavy Single Arm Dumbbell Rows each arm

–immediately into–

20 DB Pull-Overs with added Band Resistance

Single Arm DB Row:

youtube.com/watch?v=chLQgfAHrBw

DB Pull-Over with added Band Resistance:

youtube.com/watch?v=mO8lf_Ub6P4

Notes: Rest 2 minutes between sets. Record DB Single Arm Row weight. Prop knee on bench or use split stance for stabilization.

Single Arm Cobra Pulls/Hinged Over Banded Rows

Metcon (Weight)

3 Sets of…

15 Banded Single Arm Cobra Pulls Each arm (sub Cable Machine if available)

youtube.com/watch?v=E91bwxmDDFg

–Immediately into–

-20 Bent Over Banded Dante Rows hinged over at 90 degrees (Sub Cable Machine with tricep rope)

youtube.com/watch?v=t_LKOLH8DWI

Notes: Rest 90 seconds Between sets. Use a tempo of 1 second down, 1 second hold, 2 seconds back up (negatives). Record band resistance or weight used

Bike/Burpee Box Jump/Deadlift

Metcon (Time)

3 Rounds for time..

-Bike 15/12 Calories

-15 Burpee Box Jumps 24/20”

-15 Deadlifts 225/155lbs

Optional: Core Work

Metcon (No Measure)

3 Rounds of…

15 Right Plank Pulls with 1s Pause in Contraction

15 Left Plank Pulls with 1s Pause in Contraction

30 Bicycle Crunches

youtube.com/watch?v=rNFD7RPyyMU&list=PLUm64T6pR_3UGcplYRtMX8MGGaGK3FYWg&index=56

youtube.com/watch?v=_vWNnODwF5w&list=PLUm64T6pR_3UGcplYRtMX8MGGaGK3FYWg&index=74