Functional Bodybuilding

FBB June

2nd June

A)

AMRAP 8:

40m dual kb front rack carry

15 scap push-ups

10 cals

B)

12 minutes:

12 sidelying rotations/side

60 sec. plank

x3 (add weight)

3 hindu push-ups

30 sec. prone angel hold

x3

20 sec. gate hold

20 sec. assisted opener (wall)

x3

C1)

E3MOM x 4

16-20 alt db bench

me alt db bent over row

C2)

E3MOM x 4

me chin-ups/supinated ring rows (go with partner and assist)

10-1

FBB May

5th May

movement: prone angels, 90/90's + shoulders, hip rotations

6 minute emom, 45 sec. work:

kb crossbody cossack squats

face pulls

8, 6, 5, 4, 3 banded deadlifts @ 41x2

6-8 supine/ring pull-ups 

x5

rest 90 seconds

10 nordic curls

me rear delt flies (heavy)

12/8 cal ski

x3

rest 60 seconds

finisher: plate jumping game

12th May

800

FBB April

session 1, vertical push/pull:

3 rounds:

10 calories

10 oh wb throws

10 pvc pipe prone oh press

10 minutes:

5 iso quadruped rotation/side 

5 thoracic bridges/side

10 anti-extension angels*

*partner holds thoracic extension on foam roller, once done, swap

4 sets:

10 half kneeling db press/side

max effort alternating db row (same weight)

rest 90 seconds

4 sets:

6 supinated grip pull-ups (w/20 seconds hold at the bottom when starting the set)

30 seconds wall-walk hold

rest 1 minute

conditioning:

max distance in remaining time of single arm

FBB March

1st session: upper body volume

warm-up: bands, rotator cuff focus

movement: standing torso rotations & leans

gvt style:

10 db floor press

10 plate flies

60 sec. rest

x10

conditioning:

5 min. KB snatch test

rest 3 minutes

2 x tabata, rest 2 minutes between:

hangs & l-hangs

end range lats & pec iso stretches

2nd session: rotational focus

warm-up: chinese ball

movement: full lunge matrix

4 rounds not fot time:

20 single arm oh lunges

6 crossbody kn

FBB February

1st session:

kb drills warm-up

4 rounds (flow style):

12 one arm bench press
10 kb halos
8 rotational kb snatch
6 strict crossbody knee-to-elbow
4 one-arm push-ups
20m kb farmer's carry

2nd session:

quadruped walk forward, backward, sideways,
*10 hollow rocks between

3 rounds:
5 forearm plank arm extensions
8 low ring rows

5 minutes shoulder movem

FBB sessions January

1st session

10 minutes:

10 Burpees High Jump

ME Cuban Press (weaker arm - match number with other)

10 Single Arm Ring Rows (per arm)

a) Standing DB Strict Press build to 8 RM

4x8 @ 80% into 15-30 sec. Chin Over Bar Hold

Rest 90 sec.

b) 4 x Alternating DB Bent Over Row @ 22.5/15 kg

into 2 min. recovery pace PVC Strict Press

Rest 60 sec.

c) Strict Cindy (pairs, IGYG, try to go unbroken rounds, if not decrease reps, keep difficulty high)

2nd session