Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Back primer A (No Measure)

2:00 of Spider Crawling

2 Rounds:

25 Left Arm Seated Banded Pull Downs

25 Right Arm Seated Banded Pull Downs

3 Rounds:

0:10 Pull-Up Hold at Top

0:20 Rest

1 Round:

15 Left Arm Tempo Bent Over DB Rows (2s Up, 2s Down)

15 Right Arm Tempo Bent Over DB Rows (2s Up, 2s Down)

youtu.be/RgKXoBz3LpA

pull-up hypertrophy drop sets (4×10)

4 Sets

10 Strict Pull ups with a 3s Negative (Down)

– Directly into –

MAX Reps Band Assisted Pull-Ups (light band) with a 3s Negative (Down)

Block Pull Deadlift (off 3″ of mats, 3” plates or 3″ blocks (1×6)

youtube.com/watch?v=-4qRntuXBSc
5 Sets

(All Reps to be done with a 2 second negative down)

Set 1: 15 reps light

Set 2: 12 reps

Set 3: 10 reps

Set 4: 8 Reps (Start each rep from a dead stop, not touch and go)

Set 5: 6 Reps (Start each rep from a dead stop, not touch and go)

Landmine T-Bar Row / Banded DB Pull Over Superset

4 sets

T-Bar Landmine Rows: https://youtu.be/uaPipHfdkQw?t=213

Banded DB Pull Overs: https://www.youtube.com/watch?v=ASZdfgp0CFM

3 position inverted rows (3×30)

Inverted Barbell Row: https://www.youtube.com/watch?v=l_jvOTSVu8w
3 Sets

Notes:

Set bar up at waist height in rack. Make sure to stand inside rack so as not to fall out. Elevate feet or add weight or bands to challenge further. Transition from grip to grip quickly.