Damect Dominguez

October 11 2023

Functional Pump Days 1 & 2

Day 1
A. Back Squat
3-3-2-2 (DM)
Warm up to a heavy 3-rep and continue
increasing the weight each set until
you reach a 2-rep max for the day.

B. Clean Pulls

4 Sets
2-3 Reps
At 100% of max clean.

C. Every 2.5 Minutes for 5 Rounds

Min 1: 2 Mid Hang Power Cleans, 4 Front Squats @ 70%
Min 2: 2 Mid Hang Power Cleans, 3 Front Squats @ 73%
Min 3: 2 Mid Hang Power Cleans, 3 Front Squats @ 75%
Min 4: 1 Mid Hang Power Cleans, 3 Front Squats @ 78%
Min 5: 1 Mid Hang Power Cleans, 2 Front Squats @ 80%
Percentages based on your max clean.

D. 4 Rounds For Time

10 Dual Dumbbell Step-overs (50/35 lbs, 20/18 in)
6 Weighted V-ups
25' Walking Dumbbell Romanian Deadlifts
6 Weighted V-ups

E. Single-Leg Seated Calf Raises
4 x 15-10 Reps
Day 2
A1. Part 1
Barbell Bench Press
4 x 5 Reps (DM)
A2. Part 2
Barbell Bench Press
2 x 20 Reps @ 65- 75% of Max 5 Rep From Part 1

B. Incline Dumbbell
Bench Flys
3 x 8-12 Reps

C. 4 Sets
12-15 Lu Raises
-Straight Into-
12-15 Plate Hang
Clean + Press

D. 7 Sets of Barbell Presses:
Barbell Strict Press
3 x 8-12 Reps
Barbell Push Press
2 x 5-8 Reps
Barbell Push Jerk
2 x 2-5 Reps
*The goal is to increase the weight each set - especially when moving from one exercise to another.
Functional Pump: A Strength + Functional Bodybuilding Program Specifically Designed for the CrossFit Athlete
Functional Pump: A Strength + Functional Bodybuilding Program Specifically Designed for the CrossFit Athlete

Functional Pump: A Strength + Functional Bodybuilding Program Specifically Designed for the CrossFit Athlete

$40.00

I've said it once and I'll say it again, if you want to get better as a CrossFit athlete, you have to get stronger! 

Functional Pump picks up where Rx Strong left off. However, we've taken it up several notches by incorporating an even greater focus on functional bodybuilding. That's right, not only will you become stronger on this program, but you'll also sculpt a more aesthetically impressive and resilient body.

This program includes a ton of squats, presses, and pulling-type movements commonly seen in CrossFit. But, including more functional bodybuilding helps us isolate and build muscles in a way that CrossFit simply cannot.

The primary objective of this program is to get you stronger. Nonetheless, we will still be doing, on average, between two and three high-intensity and aerobic conditioning workouts per week – just enough to maintain your current level of fitness in that realm. Usually, these workouts will have a strength bias and include accessory exercises for whatever was trained that day.

Functional Pump Training Split

Monday: Lower Body
Tuesday: Shoulders + Chest
Wednesday: Lower Body (Quad-focused), Back
Friday: Lower Body (Hamstring-focused), Shoulders
Saturday: Back, Arms, Core
+ 2-3 Strength-focused Conditioning Workout Per Week

 

This is a digital download product.

This is a presale item and will be delivered by Nov 13th.

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