Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

3 rounds

200m jog

15/12 cals on machine of athlete’s choice

10 alt v-ups (each side)

-into-

3 rounds

10 PVC pass throughs

10 PVC around the worlds

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Focus: Move with intention and take machine work at an easy/moderate pace

arms and core

Metcon (No Measure)

Pushups + Chin-ups

100 reps on pushups and 50 reps on chin-ups. Athlete breaks up reps however they need and can go back and forth between movements until all reps are completed

*Focus: Quality form on pushups and chin-ups. Break before reaching failure on either movement. Use band across rig to assist with chin-ups if needed

Tricep Dips +Barbell Drag Curls

5 sets: 10-15 reps on each

*Focus: Modify dips for quality reps to at least 10. Stop before there is a breakdown in form. Drag curls are performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags

Double DB Skullcrushers + Single DB Double Head Curl

4 sets: 10-15 reps on each

*Focus: Skullcrushers on done with light/moderate weight and should allow for quality. DB Curl is done with one DB. Hold the DB by the heads (not the handle) and lean slightly forward while curling.

Core Work:

4 Rounds:

20 situps

30 sec plank

30 sec side plank left

30 sec side plank right

15 Straight Leg Pulse Ups

5-10 Abwheel Rollouts

*Focus: Minimal rest between rounds.