Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

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

Pull-ups 3 different ways (9×10)

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
Set 1: 10 Wide Grip Pull Ups

Set 2: 10 Wide Grip Pull Ups

Set 3: 10 Wide Grip Pull Ups

Set 7: 10 Cliff Hanger Pull Ups Alternating Sides

Set 8: 10 Cliff Hanger Pull Ups Alternating Sides

Set 9: 10 Cliff Hanger Pull Ups Alternating Sides

Landmine t bar row (5 sets)

youtube.com/watch?v=OrrKhAcb62o
Set 1: 15 Reps with a 3 sec negative

Set 2: 10 double contraction reps (1/2 rep from the bottom into 1 full rep =1)

Set 3: 3 reps with a count of 3 seconds up and 3 seconds down into 3 fast reps, 3 times thru (18 total reps this set

Set 4: 12 Reps Heavy and smooth

Set 5: PEEL SET, PERFORM STRICT PERFECT FORM ( use a spotter to peel if you have one) 8 Heavy reps until strict mechanics fail into 20% drop, peel weight and continue until strict mechanics fail , peel again 20% until strict mechanics fail.

Single Arm Row with Band Resistance Pulling Forward (4×12 ea arm)

youtube.com/watch?v=V8MRd754LxY