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 (5×7)
5 sets: 7 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.
Double DB bench press (4×10)
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Athletes Notes
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Double DB incline bench press (4×10)
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Athletes Notes
Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Metcon (Time)
100 quality push-ups for time
Barbell skull crushers (4×10)
4 sets: 10 reps
Athletes Notes
Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
single arm db kickback (4×10)
4 sets: 10 reps (each side)
Athletes Notes
Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
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