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)
Barbell incline press (1×8)
5 Sets
Set 1: 25 Light Reps
Set 2: 15 Reps Moderate
Set 3: 3 Full Reps + 1 Rep with a 5s Negative, 3 times thru (12 total reps this set )
Set 4: 10 Reps with a 3s Negative drop 30% into 10 more fast reps
Set 5: 8 Heavy Smooth Reps –drop 30%– 10 Reps
Rest:
2:00 between sets
Notes:
Each set should be challenging. Use a spotter if you have one or no clips. Keep hands slightly outside of shoulders and no wider. Keep elbows from flaring out for the sake of shoulder health.
Score:
Record heavy set of 8
DB Flat Bench Anarchy (5 sets)
5 Sets of building to a top set of…
-6 Full DB Flat bench reps into 4 More additional reps with a 3 second pause at the bottom and half way up each rep. Sets 4 and 5 will be the same but rep to failure with the pauses
Set 1: Light
Set 2: Moderate
Set 3: Heavy
Set 4: Rep to Failure
Set 5: Rep to Failure
Notes: Rest 2 Minutes between sets, hold the pause counts. Record best weight.
tri-set finisher (4 sets x 45)
Incline Fly Press: https://www.youtube.com/watch?v=u7qKtYIgsUY
Bench dip: https://www.youtube.com/watch?v=_rh4v0m5RQI
Banded Tricep Extensions: https://www.youtube.com/watch?v=NkUfzeddo6E
4 Sets
15 DB Incline Fly’s
–directly into–
15 Tempo DB Incline Squeeze Press (3s Down, 3s Up)
–directly into–
15 Band Resisted Push Ups
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