Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Back primer C (No Measure)

20 Bent Over Up/Out/In

2 Rounds

8 Archer Ring Row Left

8 Archer Ring Row Right

2 Rounds

0:30s Banded Press Down Hold (slightly bent elbow, lats on)

20 Empty Barbell Rows (2s Down, 2s Up, light weight)

youtu.be/dh0eXub-8rI

Strength (upper)

Wide grip pull-ups (8 reps weighted)

4 Sets

Set 1: 20 Reps with Band Assistance

Set 2: 10 Reps Bodyweight

Set 3: 8 Reps Weighted

Set 4: 5 Reps Weighted -into- 5 Reps Bodyweight -into- MAX Reps Banded Assisted to Failure

Rack Pulls (Patella Height) (2×8)

Rack Pull 5 sets to a descent load

(Don’t go crazy, keep your form, especially your back, perfect)

Set 1: 15 Reps

Set 2 12 Reps

Set 3: 10 Reps

Set 4: 8 Reps

Set 5 8 Reps

DB bent over row (1×10)

DB Bent Over Row: https://www.youtube.com/watch?v=LktGPg-AkvY
4 Sets

Set 1: 15 Smooth Reps at Moderate Weight

Set 2: 3 Tempo Reps (3s Up, 3s Down) into 3 Fast Reps, 3 times thru

Set 3: 12 Heavy Reps with a 3 second negative (down)

Set 4: 10 Heavy Reps with a 3 second negative (down)

Set 5: DEATH SET…10 Reps + 10s Top Hold — 9 Reps + 9s Top Hold — 8 Reps + 8s Top Hold — etc…all the way down to 1

(55 total reps plus 55 seconds of holding THIS SET, so use a light weight)

Meadows Rows + Banded Straight Arm Press Down (heaviest load)

Meadows Rows: https://www.youtube.com/watch?v=ZwRMPi2b8cw

Straight arm Press Down: https://www.youtube.com/watch?v=XA1658j9SSM
3 Sets

Notes:

Note how the barbell is perpendicular to the athlete. This allows the load to be closer to your center and not offset to the side like the traditional single arm landmine row. Keep torso bent over at 45 degrees. You can place opposite elbow on knee for support. Rotate the torso slightly at the finish. Drive the elbow back and down. You can get heavy on these.

Chest Supported Row “Cash Out Sets”

Chest Supported Row: https://www.youtube.com/watch?v=QaLNDHBwcBM

Chest Supported Row “Cash Out Sets” (2X30)

Chest Supported Row: https://www.youtube.com/watch?v=QaLNDHBwcBM
2 sets

30 Moderately heavy Reps of DB/KB Chest Supported Rows

(use an incline bench angle, face down)