Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
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 (6×8)
-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
6 set: 8 reps
*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.
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.
Bent Over Row (4×10)
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
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.
Bent Over Barbell Row
Double db prone row (4×10)
Double DB Prone Row
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.
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
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.
Double DB Prone Row
straight arm lat pulldown (4×10)
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
Focus: With a lat pulldown bar, 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. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Straight Arm Lat Pull Down
21’s (3×21)
Stand upright and grab a barbell with an underhand grip.
Place your hands shoulders-width apart and allow your arms to hang toward the floor.
Tuck your elbows tight to the sides of your body.
Curl upward until you make a 90-degree angle at your elbow.
Relax your arms back to full extension and repeat six more curls reaching the 90-degree angle at your elbow.
Now, from the 90-degree at your elbow position, curl the weight up until the barbell is one to two inches away from your shoulder.
Lower the weight back to the 90-degree elbow position and repeat six more times.
Now, allow your arms to return to full extension.
This time, curl your arms from full extension all the way to full extension. Keep curling until the bar is about one to two inches away from your shoulder.
Repeat six more curls through this full range of motion to complete a total of 21 curls.
3 sets: 21 reps
Athletes Notes
Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.
Ensure that you do not sacrifice quality over quantity with this exercise.
Barbell 21’s
standing alternating db hammer curls (4×10)
4 sets: 10 reps (each side)
Athletes Notes
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 curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).
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