Open Gym Strength and Conditioning – Functional bodybuilding
Shoulder primer c (No Measure)
30 Alternating Prisoner Swims
30 Face Down Shoulder Swims
15 Dive Bomber Push-Ups
3 Rounds
0:30s Child’s Pose (thumbs up)
30 Alternating Shoulder Taps
15 Banded High Pulls
30 Alternating KB Halos (light)
youtu.be/v59wRnyH9Q0
Seated Pin Press or Z-Press Off Boxes (5 sets)
(Heavy Mechanical Loading / Time Under Tension)
Set 1: 12 Reps
Set 2: 10 Reps
Set 3: 8 Reps
Set 4: 8 Reps
Set 5: 6 Reps
Kb press death sets (3 sets)
3 Sets each to FAILURE
(1 set equals)
(53/36lb) KB Presses to FAILURE
–directly into–
(36/24lb) KB Presses to FAILURE
–directly into–
(24/16lb) KB Presses to FAILURE
Athletes Notes
Movement demo:
KB Press Death Sets: https://www.instagram.com/p/BeGidShHSyW/
Rest:
3 minutes between sets
Notes:
All 3 weights = 1 set. After each set, rest 3:00 then repeat for 3 total rounds Sub DBs for KBs if needed. Looking for at least 10 reps to start each set.
Score:
At the end of each SET add all reps together across the 3 weights.`
Heavy Barbell Shrugs (4 sets)
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 12 Reps
Set 4: 12 Reps
Athletes Notes
Movement demo:
Barbell shrug: https://www.youtube.com/watch?v=idjOne6z8YI
Rest:
2:00 between sets.
Notes:
Use lifting straps if needed to keep the emphasis on the movement and not on the grip. Increase loading each set.
Score:
Record best weight.
DB High Pull / Max Standing Laterals (4×12)
4 sets
12 DB High Pulls (Heavy)
– immediately into –
Max Light DB Side Raises to Failure 20/10lbs (Pick a weight you can get at least 15 with)
Athletes Notes
Movement demo:
DB High Pulls: https://www.youtube.com/watch?v=Vww1DOvjazk
Max Light DB Side Raises to Failure: https://www.youtube.com/watch?v=j8GJCKuMIYI
Rest:
90 seconds between sets
Notes:
Make sure to go light on the side raises, fatigue is a factor so get 15+ reps, don’t worry about the load it’s about pushing blood.
Score:
Weight used
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