Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

5 Rounds

10 cal easy row

5 cal moderate row

5 cal hard row

-Rest 1 min between rounds-

-into-

3 rounds:

15 Banded Good Mornings

15 Bent Over Plate Rows

10 Scap Pullups

upper body pull

Metcon (No Measure)

Strict Pull Ups

5 sets: 7-10 reps

*Focus: Control should be shown across sets. Athlete 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. Rest 90 sec b/w sets

Lat Pulldowns

5 sets: 8-10 reps.

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

*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position.

Double DB Row

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

*Focus: Bend over, making sure to load the hamstrings not the lower back, to a 45 degree angle of the torso. Row with both arms at the same time. Pull with the elbows and strong contraction of the back. Change positioning if loading is felt in low back. Avoid large amount of kipping DB’s. Lower weight if unable to show control.

Single Arm DB Row

4 sets: 10 reps (each side); increasing weight across sets or stay the same. Brace against a bench or other 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 + Double DB Standing Curl

3 sets: 5 alt. reps (each side) + 5 double DB reps

*Focus: Begin with alternating curls, focusing on a strong bicep contraction. Minimize swinging the DB’s up and use weight that allows for control throughout. Go immediately into double DB curl after alternating reps.

Standing Barbell Bicep Curls

3 sets: 10-12 reps. Keep weight on the light to moderate side

*Focus: Use a few different grip widths to find the most comfortable position. Focus on control up and down and cut set short if kipping is needed to curl barbell. Do not try to go heavy.