Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

Hip Halo Activation

-into-

3 Rounds

500/400m bike erg

10 Walking Lunges (each side)

5 World’s Greatest Stretch (each side)

Lower body push/pull

Metcon (No Measure)

Barbell Back Squat

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: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w sets

Barbell Deadlift

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: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.

Barbell Front Squat: 1 and a Half Reps

4 sets: 10 reps; moderate loading

*Focus: Rack a barbell in the

front rack position. Focus on keeping tension in the legs throughout out sets.

Stop just before full lockout at the top of each rep for added time under

tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel,

return below parallel, and then stand. Do not bounce out of the bottom of any

reps.

Elevated Toe Double DB Romanian Deadlift

4 sets: 12-15 reps; moderate to heavy loading

*Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.

Sled Push + Sled Pull

4 sets: 25 yd push into 25 yd pull; moderate loading

*Focus: Select a weight that will allow for unbroken sets across each 25yd section. Pace should be a moderate, steady walk across entire distance. Short, quick steps on push and pull will allow for efficient sled work.

Standing Barbell Calf Raise

4 sets: 15-20 reps; moderate loading

*Focus: Elevate feet so that you can pas