Open Gym Strength and Conditioning – Functional bodybuilding
upper body pull
Upper body pull warmup (No Measure)
50/35 cal Row
-into-
6 min AMRAP
10 ring rows
5 iron cross (each side)
5 seal pose/down dog pose transitions
10 seated single arm banded rows
Strict pull-ups (5×10)
-Hands outside shoulder width
-Full grip on bar
-Start hanging with arms extended
-Chest stays up with eyes forward
-pull until chin is higher than bar
-Complete at full arm extension
5 set: 10 reps
*Add weight or decrease the amount of band assistance used from last week
Athletes Notes
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
Banded lat pull-downs (4×12)
4 sets: 12 reps
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. Using a close neutral grip (palms facing each other), focus on a 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. If you do not have access to a lat pulldown machine, attach two bands to a pullup bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Lat Pulldowns – Neutral Close Grip
straight arm lat pulldown (4×12)
4 sets: 12 reps
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
Focus: With a lat pulldown machine, assume a standing position and lean forward slightly. Grasp the bar at shoulder width apart and press the bar down towards the hips with straight arms. Activation should be felt in the lats. If you do not have access to a lat pulldown, perform this movement by attaching two bands to a pull-up bar and place a pvc pipe through them.
Straight Arm Lat Pull Down
Supported single arm row (4×12)
4 sets: 12 reps
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
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
Supported Single Arm DB Row
standing barbell bicep curls (4×10)
4 sets: 10-15 reps
Athletes Notes
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).
Alternating Incline DB Curls (4×10)
Alternating Incline DB Curls: https://www.youtube.com/watch?v=t-gztaNpemg
4 sets: 10 (each side)
*Light to moderate weight
Athletes Notes
Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.
4 sets: 10 (each side); light to moderate weight
Incline Dumbbell Curls
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