Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Chest primer B (No Measure)

2 Rounds:

:30 Down Dog -( Seated use Puppy Stretch – youtube.com/watch?v=i1-bFRjloeI )

20 Alternating Scorpions

2 Rounds:

25 Left Arm Banded External Rotations

25 Right Arm Banded External Rotations

2 Rounds:

0:20 Pull-Up Bar Hang

0:20 Left Arm Forward Step Chest Stretch

0:20 Right Arm Forward Step Chest Stretch

2 Rounds:

20 Reps Alternating DB Tempo Bench Press (2s Down, 2s Up) (light-moderate weight)

10 Explosive Incline Push-Ups (use a box or bench, try to push hard enough to float)

youtu.be/plpz9D3K7LM

Strength (upper)

Bench Press to a 3″ rolled towel

Set 1: 25 Reps, Light

Set 2: 3 Reps with 3s Negative into 3 Fast Reps, 3 times thru (18 total reps)

Set 3: 12 Reps with a 3s Negative

Set 4: 8 Reps, As Heavy As Possible

Set 5: 8 Heavy Reps –drop 30%– 10 Moderate Reps –drop 30%– MAX Reps to Failure

Accessory

DB incline press (5 sets)

Dumbell incline bench press
Set 1: 25 Tempo Reps (2s Down, 2s Up)

Set 2: 1 Half Rep from the Bottom into 1 Full Rep, 10 times thru (20 total reps)

Set 3: 15 Reps, As Heavy As Possible

Set 4: 12 Reps, As Heavy As Possible

Set 5: 3 Reps plus a 0:10s Hold at Halfway up, 3 times thru (9 total reps + 0:30s Holding)

banded kneeling double arm landmine press (3 sets)

Banded Kneeling Double Arm Landmine Press: https://www.youtube.com/watch?v=pNvx9Y04cqQ
3 Sets

12 Banded Kneeling Double Arm Landmine Press with a 3s Negative

Tabata floor press w/kb’s

Metcon (AMRAP – Reps)

Tabata Floor Press with KB’s

8 Rounds

:20 seconds floor press with KB’s into a :10 Second hold at support with arms extended