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

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Strict Press + Push Press: (1+5 x 5)

5 sets to a MAX of 1 strict press into 5 Push Press

Set 1: Light @50% (of Strict press)

Set 2: Moderate @70%

Set 3: Heavy @90%

Set 4 Heavy over 90%

Set 5: Heavy Over 90%

Seated DB Arnold Press (5 sets)

5 Sets

Set 1: 15 Reps with a 3s Negative (light)

Set 2: 1 Bottom Half Rep + 1 Full Rep, 10 times thru

Set 3: 1 Bottom Half Rep + 1 Full Rep, 8 times thru

Set 4: 10 Tempo Reps (3s Down, 3s Up)

Set 5: 8 Tempo Reps (3s Down, 3s Up)

Seated DB Snatch