Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

10 min AMRAP

250m machine of athlete’s choice

10 Wall angels

10 Passthroughs w/ PVC

10 Around the Worlds w/ PVC

5 Inch worms + extra push up

Upper body push

Metcon (No Measure)

Barbell Bench Press

5 sets: 8-10 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 next set.

Alt. DB Bench

4 sets: 10 – 12 reps (each side).

Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep.

*Focus: Select a weight that you can control when sitting back and finishing 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.

Reverse Grip Incline Dumbbell Bench Press

4 sets: 10-12 reps

Moderate loading but enough to show control throughout movement. Be cautious to not go too heavy and focus on contraction rather than heavy weight.

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

Bent Over Tricep Extension

4 sets: 10-15 reps; same resistance across. Moderate weight band

*Focus: Attach band to rig overhead. Bend at the waist (near 90 degree angle) to face the floor while standing. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout. Show control throughout.

Single Arm Standing Tricep Extension w/ band

4 sets: 15-20 reps; same resistance across. Light to moderate weight band

*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. Keep free hand behind tricep to stabilize arm and minimize swing. Rest 90 sec between.

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.