Open Gym Strength and Conditioning – Bodybuilding

Arms and shoulder warmup (No Measure)

3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

Shoulder Press (Drop Sets: (week 3 of 3)
2 sets of:
3×10
-into-
2×10 + 1 x Max Reps
)

Deficit Pushups (4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets)

*Rest 1:00-1:30 b/t sets

Focus: Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit pushups if you can perform regular pushups without assistance. Recommended deficit is 45lb hi-temp plates.

Deficit Push-ups

https://youtu.be/8EBucDnJR4A

Bottom-Up Single Arm Standing KB Press (4 sets: 10 reps (each side)- RPE 8

*Rest 1:00-1:30 b/t sets)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.

Bottom-Up Single Arm Standing KB Press

https://youtu.be/xcNrIXFVgP4

Leaning Lateral Raise (4 sets: 10 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets)

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

*Build to a light weight, stay the same or build across sets

Crossover Symmetry Iron Scap Protocol

Complete Iron Scap Protocol:
Archer: 10 reps (each side) – Heavy Band
Pulldown: 10 reps – Heavy Band
Tiger Walk: 20 reps (each side) – Heavy Band
WY Negative: 10 reps – Light Band
Snow Angel: 10 reps – Light Band
Bear Hug: 10 reps – Heavy Band
ATYT: 10 reps – Light Band

Focus: Use band weight that is challenging but allows for quality of movement.