Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Prehab: Upper 3 (No Measure)

3 Rounds Through of…

-Reach roll Lift 5 reps each arm

-Single Arm DB High Pull with a 2 second negative 10 reps each arm

-30 Second Bar Hang

instagram.com/p/BfKYsZDA5WB

Strength (upper)

Push Press (5 sets)

5 Sets

Set 1: 12 Reps @ 70-80% of 1RM

Set 2: 12 Reps @ 70-80% of 1RM

Set 3: 12 Reps @ 70-80% of 1RM

Set 4: 10 Reps @ 70-80% of 1RM

Set 5: 10 Reps @ 70-80% of 1RM –drop 30%– 10 Reps

Seated Alternating DB or KB Overhead Press (4 sets)

Alternating DB Overhead Press: https://www.instagram.com/p/BX812YIDwC7/
Set 1: 12 Reps each arm

Set 2: 10 Reps each arm

Set 3: 8 Reps each arm

Set 4: 8 Reps each arm

Bent Over Rear Raises / Single Arm Side Raise Superset (4 sets)

DB Bent Over Rear Delt Raises: https://www.youtube.com/watch?v=b0QSO0Feh7U

Banded Single Arm Side Delt Raise:

https://www.instagram.com/p/CNDTzPXC-i0/?igshid=gp7buwl3k2ox
4 Sets

15 Banded Single Arm Side Delt Raise (light DB)

instagram.com/p/CNDTzPXC-i0/?igshid=gp7buwl3k2ox

Metcon (Time)

150 Banded Pull Aparts

150 Banded Face Pulls