Pro level Functional training Macrocycle 1-B
Weeks 13-18 of Macrocycle 1 for Functional training. This is a Tuesday/Friday(upper body) workout. Perform 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 60 seconds rest between sets.
Explosive Start Throws
Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
Pick medicine ball up to chest level.
Quickly explode up and press the ball straight out as far and fast as you can.
As you press the ball forward explode with either leg so that you actually sprint forward a couple of steps.
Explosive Pushup
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.
Hang High Pull
Keep torso straight but bent forward at the hips slightly.
Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”.
Keep your elbows out and shoulders directly above bar as long as possible.
Keep the bar close to the body.
Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
Keep the elbows high during the pull until the highest point.
This should be a fluid motion where all the steps flow together.
Use 80-90 of max here, for pull. Use a heavier weight than you would on cleans.
Hang Snatch
Keep torso straight but bent forward at the hips slightly.
Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”.
Keep your elbows out and shoulders directly above bar as long as possible.
Keep the bar close to the body.
Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders rotate the arms up and around above your head by exploding forward with your hips.
Slightly flex the hips and knees to absorb the weight.
This should be a fluid motion where all the steps flow together.
Use a lighter weight than on a regular snatch, but still heavy enough to do no more than 1-2 reps.
Incline DB chest press
1. Start by lying on an inclined bench and hold dumbells at chest level with your palms facing forward.
2. Press the dumbells straight up towards the ceiling until your arms are extended.
3. Return to the starting position and repeat according to the prescribed repetitions.
Front Pulldown
1) Adjust seat or knee pad height so that knees are secured while seated.
2) Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads.
3) Start position: Fully extend arms with elbows facing out with back straight (you may lean back at hips approximately 5°-10°).
4) Pull bar down to upper chest area and squeeze shoulder blades together at end of movement.
5) Return to start position.
6) Remember to keep torso stationary throughout movement.
Seated Dumbbell Arnold Press
Sit upright holding two dumbells.
Start position: Position DB’sl to ear level with an overhand grip (palms facing back).
Press hands up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times. Rotate hand during movement so that your palms are back facing forward at the top of the movement.
Return to start position.
Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.
Repeat with other arm.
Dip
1. Step up on foot platform (if available) and position hands on dip bars.
2. Start position: Remove feet from platforms and suspend the body with slightly bent elbows. Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3. Lower your body until your upper arm is parallel to the floor.
4. Return to starting position by extending the elbows to a slightly bent position.
5. Remember to keep the trunk bent forward, head neutral, and chest up.
Use a weighted belt for added resistance.
Cable Preacher Curls
1) Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level.
2) Position arms shoulder width apart with elbows and upper arm supported on pad.
3) Start position: Grasp bar with underhand grip (palms facing up) with elbows slightly bent. Choose a narrow or wide grip as shown.
4) Flex at elbows and curl bar up until forearms are perpendicular to floor. Contract biceps at top of movement.
5) Return to start position.
6) Remember to keep shoulders stabilized – do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement.
Open Palm Flip
1. Start by holding a kettlebell with both hands at waist level with your palms facing down.
2. Forcefully curl the kettlebell up towards the ceiling and let go so that it continues to turn.
3. Catch the kettlebell with both palms.
4. Return to the starting position and repeat.
Bent Over Cable Extension
1) Stand in an upright position. Grasp bar with shoulder or medium width with overhand grip.
2) Start position: Bend forward so your body is at a 45 degree angle.
3) Lower bar behind head by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position with elbows extended
5) Remember to keep back and head straigh
t in a neutral position – hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.
