Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

Crossover Symmetry Warmup

-into-

3 rounds

10 perfect pushups

10 wall angels

10 plate floor press

5 scorpions (each side)

Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Upper body push

Metcon (No Measure)

Barbell Bench Press

6 sets: 8 reps; build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading

*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.

Alt. DB Tempo Bench + Double DB Bench

4 sets: 5 alt. reps (each side) + 5 double reps

*Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Barbell Incline Bench Press

4 sets: 10 reps; build to a moderately challenging weight and stay the same across sets

*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set. Incline of bench should be around a 45-60 degree incline.

Barbell Skull Crushers

4 sets: 12-15 reps; build to moderately challenging weight and stay the same across sets

*Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.

Standing Tricep Extension w/ band

4 sets: 12-15 reps

*Focus: Attach band to pullup ba