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 (7×6)
-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
7 sets: 6 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.
reverse grip lat pulldown (4×10)
4 sets: 10 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. With an overhand grip, 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, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Lat Pulldowns
Supported single arm row (4×10)
4 sets: 10 reps (each side)
*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 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).
Preacher curls (4×10)
youtube.com/watch?v=RggzbKoCycI
4 sets: 10 reps (each side)
Athletes Notes
Focus: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
DB Preacher Curl
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