Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Back primer A (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

Pull-ups (4 sets)

4 Sets

10 Strict Pull ups with a 3s Negative (Down)

– Directly into –

MAX Reps Band Assisted Pull-Ups (light band) with a 3s Negative (Down)

× Block Pull Deadlift (Bar Raised off 3″ off mats, 3” plates or 3″ blocks) (5 sets)

5 Sets

(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)

Landmine T-Bar Row / Banded DB Pull Over Superset (4×30)

4 sets

15 Banded DB Pull Overs

3 position inverted rows (3×30)

Inverted Barbell Row: https://www.youtube.com/watch?v=l_jvOTSVu8w
3 Sets

(1 set equals)

10 Inverted Rows (Narrow Underhand Grip)

10 Inverted Rows (Overhand Grip)

10 Inverted Rows (Wide overhand Grip)