Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

prehab upper (No Measure)

3 Rounds of..

Hinge Row x 10

youtu.be/S3vjG6A28do

Ring push up x 8

youtu.be/qPwK5i0DtJw (to scale walk forwards)

Single Arm Banded Pull Over x 10/arm

youtu.be/G3pV4-mANyE 3 rounds

Strength (upper)

Seated db press (1×10)

Set 1: 20 Reps

Set 2: 15 Reps with a 2 second negative

Set 3: 1 half rep from the bottom into 1 full rep 10 times thru with a 3 second negative (down)

Set 4: 3 half reps from the bottom, into 3 half reps from the top, into 3 Full Reps (9 total reps this set)

Set 5: 10 Heavy Reps

immediately into…..

10 reps @30% lighter

Immediately into…

3/4 reps from the bottom to failure at a weight 30% lighter

Barbell reverse grip overhead press (4×12)

4 x 12 Reps with a 3s Negative (Down)

Notes: Rest 90 seconds between sets. Play with hand width to find the most comfortable grip and shoulder position. Go a little lighter if you have never done this before or if the lockout feels dicey.

Core

Metcon (No Measure)

3:00 of MAX Reps Banded Kneeling Crunches

youtube.com/watch?v=4SUF2DpTFao

Notes: Tie a band to the top of the rack held behind your head, go to your knees, and crunch down