Open Gym Strength and Conditioning – Functional bodybuilding
Back primer c
Back primer C (No Measure)
20 Bent Over Up/Out/In
2 Rounds
8 Archer Ring Row Left
8 Archer Ring Row Right
2 Rounds
0:30s Banded Press Down Hold (slightly bent elbow, lats on)
20 Empty Barbell Rows (2s Down, 2s Up, light weight)
youtu.be/dh0eXub-8rI
× Band Resisted Chin-Up (5 sets)
Set 1: 15 Tempo Band Assisted Reps (2 sec Up, 2 sec Down)
Set 2: 1 Bodyweight ½ Rep from the Bottom into 1 Full Rep, 8 times thru (16 total reps)
Set 3: 5 Band Resisted Reps, drop the band, MAX Bodyweight Reps
Set 4: 5 Band Resisted Reps, drop the band, MAX Bodyweight Reps
Set 5: 5 Tempo Band Assisted Reps (5s Up, 5s Down) into 4 Reps (4s Up, 4s Down) all the way to 1 rep (1s up, 1s down) (15 total reps)
Rack Pulls (Patella Height) (5 sets)
Set 1: 15 Reps
Set 2: 12 Reps
Set 3: 10 Reps
Set 4: 8 Reps
Set 5: 8 Reps
Barbell Bent Over Underhand Row / DB Hip Extension into Row Superset (4 sets)
Set 1: 15 Reps Light
Set 2: 3 Reps with a 3s Negative into 3 Fast Reps, 3 times thru (18 total reps)
Set 3: 12 Reps As Heavy As Possible
Set 4: 10 Reps As Heavy As Possible
–immediately into a superset of–
15 Reps of Hip Extension into DB Row (light weight)
Notes: Rest 2:00 between sets. You are going to pre-fatigue yourself with the Underhand Rows before moving to the Hip Ext Rows. Increase load on the barbell, but keep the DBs light. It should burn but be achievable. Record heaviest barbell loading.
Bent Over Underhand Row:
youtube.com/watch?v=8FFnTUHNu9g
Hip Ext into Row:
youtube.com/watch?v=0WdcnnU4dhw
Single Arm Banded Lat Pull Downs with Iso-Holds (3 sets)
3 sets of…
15 Right Arm Pulls Downs (hold left in contraction)
15 Left Arm Pulls Downs (hold right in contraction)
15 Double Arm Pull Downs
youtube.com/watch?v=1b7J2YLtLoI
Notes: Rest 90 seconds between sets. Use two medium tension bands attached to something high.
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