Open Gym Strength and Conditioning – Functional bodybuilding
Warm-up
Upper body push warmup (No Measure)
Crossover Symmetry Warmup
-into-
3 rounds
15 band pull-a-parts
10 PVC Passthroughs
10 wall angels
10 tempo plate floor press (2 sec down/explosive up)
5 scorpions (each side)
Bench Press (6×8)
6 sets: 8 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load.
Athletes Notes
Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
Barbell Incline Bench Press (4×10)
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Athletes Notes
Barbell Incline Bench Press
Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
Double dumbbell bench 1 and 1/2 reps (4×10)
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Athletes Notes
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Lay back on a flat bench with a dumbbell in each hand. Extend arms to the ceiling. Lower dumbbells down to the outside of the chest. Press halfway back up and then lower back to the outside of the chest. Press dumbbells back to full arm extension to complete rep. 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.
Double DB Bench Press 1 and ½ Rep
Flat bench db chest fly (4×10)
4 sets: 10 reps
*Build to a light/moderate weight and stay the same or build across all sets.
Athletes Notes
Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
Flat Bench DB Chest Fly
inverted skull crushers (4×10)
4 sets: 10 reps
Athletes Notes
Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.
Inverted Skull Crusher
standing tricep extension w/ band (4×10)
4 sets: 10 reps
Athletes Notes
Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body
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