Open Gym Strength and Conditioning – Functional bodybuilding
Warm-Up
Warm-up (No Measure)
3 Rounds
Crab reach x 5/side
youtu.be/gOAvTKW8atM
KB Arm bar x 5/side
youtu.be/6RRhmS-ogpE
Bulgarian ring row x 8
youtu.be/OxuYV7gf5IQ
Single Arm DB Strict Presses +5 Push Press
Metcon (Weight)
-1 Single Arm Strict Press+ 5 Single Arm Push Press with a 2 second hold at the top
5 sets to a heavy load.
Notes: Rest 90 Seconds between sets. Use KB or Dumbbells (Note Verticle dip). SUB BARBELL IF NO HEAVY DB’S
youtube.com/watch?v=U2Rc6VGnrnQ
Barbell Reverse Grip Overhead Press
Metcon (No Measure)
Reverse grip press
4×12 Reps with a 3 second negative (down)
youtube.com/watch?v=etp2DwtrZjI
Notes: Rest 90 Seconds between sets. Play with hand width to find most comfortable grip and shoulder position. Go a little lighter if you have never done this before or if the lockout feel dicey.
DB High Pulls
Metcon (Weight)
Set 1: 25 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 12 Heavy, drop 30% of the weight into 10 reps, drop 30% into reps to failure
youtube.com/watch?v=2oOc0gx0tKY
Notes. Increase weight each set. Hinge at the hips a little but don’t bend the knees too much. finish each rep with the shoulder pulled back. Reduce weight if you experience any shoulder discomfort. Record DB weight for Heavy 12 rep.
Single Arm Lat. Raise/External Rot. Superset
Metcon (No Measure)
3 sets of the following…
-15 reps each arm of single arm side lateral raises (Bands or light Dumbbells)
instagram.com/p/Bdi6lVpnuNe
superset with…
-15 reps each arm of Seated DB External rotation (Light) youtube.com/watch?v=6CqS3W9vfxI
Notes: Rest 90 seconds between sets. Do both arms on each exercise, then rest. Use a band or DB for the SA lateral raises.
Thruster/Front Rack Lunges
Metcon (No Measure)
21, 15 and 9 Reps of…
Thrusters 95/65
Front Rack Lunge Steps
400 Meter Run or 500 meter row
Optional: Core Work
Metcon (No Measure)
3 rounds of…
– 20 side bend (each side)
-20 knee raises with a 2 sec negative 20 banded crunch no rest between rounds
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