Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Leg Primer C (No Measure)

20 each side Over Unders

2 Rounds

15 Contralateral Single Leg Deadlifts Left

15 Contralateral Single Leg Deadlifts Right

2 Rounds

0:30s Glute Bridge Hold

30 Alternating Banded Lateral Steps

30 KB Goblet Kang Squats

youtu.be/8pUr786Dfxk

Strength (lower)

Back Squat (record heaviest load)

5 Sets

Set 1: 15 Reps, Light

Set 2: 10 Reps with a 3s Negative

Set 3: 3 Tempo Reps (5s Down, 5s Up) into 5 Fast Reps, 3 times thru (24 total reps)

Set 4: 3 Tempo Reps (3s Down, 3s Up) into 5 Fast Reps, 2 times thru (16 total reps)

Set 5: 12 Reps with a 3 second negative down, drop 50% of the weight into 3/4 reps from the bottom to failure

Sumo Deadlift/ DB RDL: Superset (record deadlift weight)

3 Sets

10 Reps of Barbell Sumo Deadlift @50% of 1 rep (estimated) with 3 second negatives (Down)

– Immediately Into –

15 double DB RDL’s with heels touching and a 2 second negative down (50/35)

Metcon (Time)

For Time:

100 Banded hamstring curls

100 Banded hip bridges

Core

Low plank oblique tucks (3×30)

youtube.com/watch?v=Cla7xoV968c
3 x 30 Alternating Reps

Notes: Rest 90 seconds between sets.