Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
Chest primer A (No Measure)
2 Rounds:
30 Back Slaps
20 Hi Jack/Jill
10 Inchworm Walk-Outs + Push-Up
1 Round:
25 Left Arm Banded Chest Fly with 1s Pause
25 Right Arm Banded Chest Fly with 1s Pause
3 Rounds:
0:20 Chaturanga Hold
0:20 Rest
1 Round:
20 Reps Empty Barbell Tempo Bench Press (2s Down, 2s Up)
youtu.be/GRYJXg-KQ4w
Floor Press (1×6)
Set 1: 12 Reps with a 2-second negative (down)
Set 2: 10 Reps with a 2 second negative (down)
Set 3: 8 Reps with a 2-second negative (down)
Set 4: 6 Reps with a 2-second negative (down)
Set 5: Max reps at 80% of your 6 Rep Max
Athletes Notes
Movement demo:
Floor press: https://www.youtube.com/watch?v=sFllknllojc
Rest:
2 Minutes between sets.
Notes:
Move Smooth, come down controlled so you don’t jam your wrist. Use a spotter if you have one. Increase weight each set building to a 6RM in set 4.
Score:
6rm in set 4
DB INCLINE BENCH PRESS 50% FOR DOUBLE (4×10)
instagram.com/p/BkQvvtgnPBk
4 Sets of…
-10 Reps of Heavy DB Incline Bench Press into 20 Reps @50% DB Weight
-Perform sets Every 3 Minutes Record Heaviest DB weight
Notes: Al reps with a smooth consistent tempo up and down. Prop bench on boxes or plates if no incline bench to about 30 degrees
banded kneeling double arm landmine press (3×12)
Banded Kneeling Double Arm Landmine Press: https://www.youtube.com/watch?v=pNvx9Y04cqQ
3 Sets
12 Banded Kneeling Double Arm Landmine Press with a 3s Negative
youtube.com/watch?v=pNvx9Y04cqQ
Athletes Notes
Movement demo:
Banded Kneeling Double Arm Landmine Press: https://www.youtube.com/watch?v=pNvx9Y04cqQ
Rest:
90 Seconds between sets
Notes:
Set up the landmine at a low angle so it is less vertical and more of a 45 degree press. This is similar to a squeeze press.
Score:
Record loading ON the landmine.
DB Incline Fly/Weighted Bar Dip Superset (3×32)
3 Sets
20 smooth incline Dumbbell Chest Fly’s (light-moderate weight)
Immediately into
12 Weighted Bar Dips
Athletes Notes
Movement demo:
Chest fly: https://www.youtube.com/watch?v=Z6PzOrcla7Q
Weighted dips: https://www.youtube.com/watch?v=rgrDdCBcF0A
Rest:
90 Seconds between sets
Notes:
Go to bodyweight or band assisted dips if needed. Allow chest to fall forward to get into pec during dips. Come just short of lockout each rep!
Score:
Best dip weight
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