Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

5 Rounds

15/12 cal on machine (athletes choice)

10 band pull aparts

10 wall angels

6 Tempo Perfect Pushups (2 seconds down, 1 second pause right above the ground, fast as possible up)

*Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Upper body push

Metcon (No Measure)

Barbell Bench Press

5 sets: 7-10 reps (increasing across sets)

*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on the next set.

Tempo Double Dumbbell Bench

4 sets: 10 reps. Start with DB’s extended away from body, 2 second descent, 1 sec pause at chest (keep tension in the chest), explosive press. Moderate weight; increase or stay the same across sets.

*Focus: Give yourself of using a weight that you can control when sitting back and finishing the set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Incline Dumbbell Bench Press

4 sets: 5 alternating reps (each side) + 5 double DB reps.

Dumbbells are held at lockout while one is lower and pressed and then repeat on the opposite side. After 5 alt. reps on each side, immediately follow with 5 double DB together. Moderate weight; stay the

same across.

*Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps of alternating and doubles.

Standing Banded Tricep Extension

4 sets: 15-20 reps; same resistance across

*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Rest 90 sec between.

Double DB Skull Crushers

4 sets: 15-20 reps (light to moderate)

Stay the same or build across if steady tempo and control can be shown throughout

*Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.

Cooldown/mobiity

Metcon (No Measure)

1 min pec stretch against door/rig

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

Focus: Do your mobility work to keep range of motion. For pec stretch: raise bent arm to the side to make an “L”, raise arm so that upper arm is at a 45 degree angle to the neck and place forearm against rig/door frame. Slowly lean into stretch.