Open Gym Strength and Conditioning – Functional bodybuilding

Upper body push

Upper body push warmup (No Measure)

Crossover Symmetry Warmup

-into-

3 rounds

15 band pull-a-parts

10 PVC Passthroughs

10 wall angels

10 tempo plate floor press (2 sec down/explosive up)

5 scorpions (each side)

Bench Press (5×8)

5 sets: 8 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.

Barbell incline press (4×10)

4 sets: 10 reps

Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

Alt. DB Incline Bench + Double DB Incline Bench (3×5+5)

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

*Build to a moderate weight and stay the same or build across all sets.

Alt. DB Incline Bench + Double DB Incline Bench (3×5+5)

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

*Build to a moderate weight and stay the same or build across all sets.

Metcon (Time)

95 quality pushups for time

Dips (4×10)

4 sets: 10 reps

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.

Single arm DB skull crusher (4×10 ea sid)

Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.
4 sets: 10 reps (each side)

Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.