Open Gym Strength and Conditioning – Functional bodybuilding

Chest primer B (No Measure)

2 Rounds:

:30 Down Dog -( Seated use Puppy Stretch – youtube.com/watch?v=i1-bFRjloeI )

20 Alternating Scorpions

2 Rounds:

25 Left Arm Banded External Rotations

25 Right Arm Banded External Rotations

2 Rounds:

0:20 Pull-Up Bar Hang

0:20 Left Arm Forward Step Chest Stretch

0:20 Right Arm Forward Step Chest Stretch

2 Rounds:

20 Reps Alternating DB Tempo Bench Press (2s Down, 2s Up) (light-moderate weight)

10 Explosive Incline Push-Ups (use a box or bench, try to push hard enough to float)

youtu.be/plpz9D3K7LM

Strength (upper)

Tempo incline bench (1×8)

Set 1: 15 Tempo Reps (3s Down, 3s Up)

Set 2: 12 Tempo Reps (3s Down, 3s Up)

Set 3: 10 Tempo Reps (2s Down, 2s Up)

Set 4: 10 Tempo Reps (2s Down, 2s Up)

Set 5: 8 Heavy Reps –drop 30%– 10 Reps –drop 30%– MAX Reps to Failure (use spotter if available)

Tempo DB bench (1×8)

5 Sets

Set 1: 15 Tempo Reps (2s Up, 2s Down)

Set 2: 12 Reps with a 3 count down

Set 3: 10 Reps with a 3 Count Down

Set 4: 8 Reps As Heavy As Possible

Set 5: 8 Reps As Heavy As Possible, drop 50% into Max Reps

Band Resisted Barbell Push Up (3 sets x 10)

3 GIANT SETS!

(1 Set equals)

10 Band Resisted barbell Push Ups with feet elevated on box or bench

into…

10 Band Resisted barbell Push Ups, Feet on Floor

into

10 Barbell Push Ups Feet Elevated (no band)

into

Max Barbell Push Ups Feet on floor (no band

Tricep burnout

Metcon (Weight)

2 Sets of the Following:

(1 Set equals)

20 Banded Chest Fly Top Half Contractions to end range

into…

20 Laying DB Chest Fly Bottom Half Contractions From deepest stretch to half way up

into…

20 Three Quarter Reps of DB Flat bench, just short of lockout

Core

Hollow hold/L sit hang

3 Sets of…

0:30s L-Sit Hold

0:30s Hollow Hold

0:30s L-Sit Hang