Open Gym Strength and Conditioning – Functional bodybuilding
upper body pull
Upper body pull warmup (No Measure)
50/35 cal Row
-into-
6 min AMRAP
10 ring rows
5 iron cross (each side)
5 seal pose/down dog pose transitions
10 seated single arm banded rows
Strict pull-ups (5×8)
-Hands outside shoulder width
-Full grip on bar
-Start hanging with arms extended
-Chest stays up with eyes forward
-pull until chin is higher than bar
-Complete at full arm extension
5 set: 8 reps
*Add weight or decrease the amount of band assistance used from last week
Athletes Notes
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
Banded lat pull-downs (4×10)
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. Using a close neutral grip (palms facing each other), focus on a strong contraction of the back/pulling back with the elbow not the hands. Handle should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown machine, attach two bands to a pullup bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Lat Pulldowns – Neutral Close Grip
Bent Over Row (4×10)
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Athletes Notes
Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
standing alternating db hammer curls (4×10)
4 sets: 10 reps (each side)
Athletes Notes
Focus: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
Single arm deficit bicep curls (4×10)
4 sets: 10 reps (each side)
Athletes Notes
Focus: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
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