Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

100 bike erg: alternate between 10 calories seated and 10 calories standing. If unable, modify seated/standing ratio to something challenging but doable

-into-

Hip Halo Activation

Focus: Effort should be easy to moderate.

Lower body push/pull

Metcon (No Measure)

Barbell Back Squat

5 sets: 10-12 Reps; increasing across sets

*Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w sets

Barbell Deadlift

5 sets: 10-12 reps; increasing across sets

*Focus: traditional deadlift setup. Keep weight to a controllable amount. All reps are touch and go – do not reset at the bottom of reps.

Barbell Front Squat

4 sets: 10-12 reps; moderate weight. Stay the same or increase across sets

*Focus: Focus on the best front rack positioning possible. Do not sacrifice form on this movement for weight. Show control down and up. Keep tension on legs throughout by not locking out legs at top of rep

GHD Nordic (Hamstring) Curl

*4 sets: 8-10 reps.

Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD so that a.) you can use it to push off of if it is too difficult to situp on your own or if you fail a rep. Working above your skill level will most def. increase risk for hamstring cramping.

*Focus: Control your eccentric (going down) for as long as you can. Situp by curling with the hamstrings or pushing off on a box to assist

Sled Push

6 sets:

20 yd push

20 yd pull

*moderate weight across

*1:1 – work:rest

*alternate by doing the follow:

Odd Rounds: Push with arms in close to the body and pull with hands high on the handles

Even Rounds: Push with arm extended and pull with hands low on the handles

*Focus: Stay at the same moderate weight across. Go straight in the pull from the push as soon as possible with minimal rest

Standing Barbell Calf Raise

4 sets: 15-20 reps; moderate loading

*Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension.

If needed, use rig to guide bar through movement so yo