Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

500/400m Row

-into-

3 rounds

10 tempo rings row (fast pull; 1 sec hold at top; 2 sec negative)

5 scorpions (each side)

5 iron cross (each side)

5 World’s Greatest Stretch (each side)

Focus: Moderate pacing throughout. Emphasize quality of movement.

Bodybuilding

upper body pull

Metcon (No Measure)

Strict Pullups

5 sets: 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. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets

Bent Over Barbell Row

4 sets: 10 reps; moderate to heavy weight – use straps if needed

*Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.

Double DB Prone Row

4 sets: 10-12 reps; moderate weight

*Focus: Raise the height of a bench on either side so that athlete can lay face-down on a bench and extend arms to the floor without making contact with ground. Grasp a dumbbell in each hand and pull with the elbows, focusing on a strong contraction at the top of each rep.

Supported Single Arm DB Row

4 sets: 10-12 reps; moderate weight building across sets

*Focus:

Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist

rather than pulling high towards upper abdomen.

Standing Barbell Curl

4 sets: 10-12 reps; moderate weight across

*Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curlin