Open Gym Strength and Conditioning – Functional bodybuilding

Back primer B (No Measure)

20 Reps each side Beast Shoot Throughs

2 Rounds:

30 Bent Over SeeSaw DB Rows (light weight)

0:30 Rest

2 Rounds:

100ft. Bottoms Up KB Walk Left

100ft. Bottoms Up KB Walk Right

0:30 Rest

1 Round:

50 Banded Straight Arm Lat Press Downs (slightly wider than shoulder width)

youtu.be/q1RvnefsMZY

Gymnastics

Pull-ups

Pull Ups 3 ways

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

Chin Ups (Reverse Grip) https://www.youtube.com/watch?v=QJGMUGaZ-vU

Cliff Hanger Pull Ups: https://www.youtube.com/watch?v=XwNakmOuMK4

Block Pull Deadlift (Bar Raised off 3″ off mats, 3” plates or 3″ blocks) (heaviest load)

BLOCK PULL Deadlift (All Reps to be done with a 2 second negative down)

Set 1: 15 reps light

Set 2: 12 reps

Set 3: 10 reps

Set 4: 8 Reps (Start each rep from a dead stop, not touch and go)

Set 5: 6 Reps (Start each rep from a dead stop, not touch and go)

Notes: Rest 2 Minutes between sets. Keep technique tight and follow the tempo. It is about quality time under tension. Increase weight each set. Record best load. BLOCK PULL IS WITH THE BAR ELEVATED 3”)

Single arm landmine rows (1×8)

Set 1: 20 Reps

Set 2: 15 Reps

Set 3: 12 Reps

Set 4: 8 reps

Set 5: 8 Reps

Single Arm Row / Chest Supported Row/ Kneeling Straight Arm Press down Tri-Set Finisher (3×60)

3 sets of the following Tri-Set Finisher….

Notes:All the way thru the complex, then rest 2 minutes and repeat for 3 total rounds. Increase weight each set. Record DB Single arm Row weight.