Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

50 cal row: (start damper at 1 and increase by 2 damper settings every 10 calories)

-into-

3 rounds:

10 Seated Band Rows (each side)

10 Banded Straight Arm Pushdowns

5 Scap Pullups

15 Banded Good Mornings

*Focus: Effort should be easy to moderate.

upper body pull

Metcon (No Measure)

Strict Pull Ups

5 sets: 7-10 reps

-Rest 90 sec b/t sets-

*Focus: Control should be shown across sets. Athletes should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more.

Bent-over Barbell Row

5 sets: 6-8 reps.

Increase weight across reps. Works towards moderate/heavy sets. Avoid contact with the floor between reps.

*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Barbell should come to the hips/lower abdomen. Use a thumbless grip to focus on back engagement

Double DB Prone Row

4 sets: 10-12 reps; increasing weight across sets.

Set a bench on two boxes to give the athlete enough room to completely extend the arms without contacting the floor. Lay face down on the bench.

*Focus: Strong contraction of the back. Chest can slightly raise off the bench but utilize the bench to stabilize the torso and minimize the amount of momentum assistance from the torso during the pull.

Single Arm DB Row

4 sets: 10-12 reps (each side)

Increasing weight across sets or staying the same. Brace against a bench or another surface.

*Focus: Go through full range of motion during the pull and feel the stretch through the lat /rhomboid when extending the arm.

Standing Alt. DB Curl 3 sets: 10-12 alt curls (each side)

*Focus: Quality over quantity of weight used during these sets.

Barbell 21’s 3 sets:

7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.

Keep weight on the light to moderate side

*Focus: Quality over quantity

Cooldown/mobiity

Metcon (No Measure)

1 min double banded OH shoulder distraction + curtsy

1 min foam roll lats

1 min thread the needle (each side)

1 min bicep wall stretch (each side)