Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Shoulders & Arms) (Checkmark)

10-9-8-7-6-5-4-3-2-1

Strict Chin Ups

Strict Ring (OR Bar) Dips

-rest 5 minutes-

10-9-8-7-6-5-4-3-2-1

Dumbbell Z Press (2×50/35)

*10 Preacher Curls and 10 Barbell Skull Crushers after each set (both LIGHT)

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30 MINUTE (or less) VERSION:

8-7-6-5-4-3-2-1

Strict Chin Ups

Strict Ring (OR Bar) Dips

-rest 2 minutes-

8-7-6-5-4-3-2-1

Dumbbell Z Press (2×50/35)

*8 Preacher Curls and 8 Barbell Skull Crushers after each set (both LIGHT)

Athletes Notes

DEMO VIDEOS

Chin Ups

Ring Dips OR Tricep Dips – Matedor

Preacher Curl

Barbell Skull Crushers

Double Dumbbell Z Press

FLOW

10 Strict Chin Ups, 10 Strict Dips, 9 Strict Chin Ups, 9 Strict Dips, 8 Strict Chin Ups, 8 Strict Dips…….and so on….2 Strict Chin Ups, 2 Strict Dips, 1 Strict Chin Ups, 1 Strict Dips

-rest 5 minutes-

10 Dumbbell Z Press, 10 Preacher Curls, 10 Barbell Skull Crushers, 9 Dumbbell Z Press, 10 Preacher Curls, 10 Barbell Skull Crushers, 8 Dumbbell Z Press, 10 Preacher Curls, 10 Barbell Skull Crushers, 7 Dumbbell Z Press, 10 Preacher Curls, 10 Barbell Skull Crushers….and so on…..2 Dumbbell Z Press, 10 Preacher Curls, 10 Barbell Skull Crushers, 1 Dumbbell Z Press, 10 Preacher Curls, 10 Barbell Skull Crushers

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See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
INSTRUCTIONS

These are intended to give you a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure and/or movements, and aerobic work.

The intensity is designed to just be MODERATE! It is so you can come and do a workout to get a “pump”, sweat some and get out of breath. Ideally you can hit these with friends as well!

Many of these are from, or built off of, recent workouts Rich has done. You can come and do them on a day when you aren’t feeling like doing as much intensity with our other more CrossFit based tracks, or when you want to change up your bodybuilding style. Have fun with them!

Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don’t recommend doing any other bodybuilding, except for the 3 power lifts – Squat, Deadlift & Press).

Bodybuilding RPE Scale

RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

Glutes and Shoulders Warm-up (No Measure)

Hip Halo Warmup

-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

Athletes Notes

Mayhem Hip Halo Activation

PVC Pass through

PVC Around the Worlds

Big Arm Circles w/Explanation

Downward to Upward Dog Transitions

Weighted Hip Thrust

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

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

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.

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

Mechanical Drop Set (4 Rounds for reps)

Mechanical Drop Set

4 sets:

5 DB Shoulder Press

8 DB Push Press

Max DB Push Jerk

*rest 2:30-3:00 b/t sets

Athletes Notes

NOTES

Same dumbbells should be used across entire MDS

Scoring

How many reps you did for Dumbbell Push Jerk

Target:

Our target is a bigger set for MDS. We are not looking to go forever but failure between the 15-20 mark is a good objective.

DEMO VIDEOS

Dumbbell Strict Press

Dumbbell Push Press

Dumbbell Push Jerk

Mechanical Drop Sets (MDS)

MDS should start with a somewhat strict movement and progressively get easier due to subsequent movements utilizing better mechanical advantage as fatigue sets in on the current exercise. The same weight should be used throughout. Loading should allow the athlete to work the current movement until fatigue begins to affect form, at which point the athlete immediately goes into the next movement, goes to the beginnings of form breakdown, and then repeats with the final movement. A classic example of this is shoulder press into push press into push jerk.

GHD Hip Extension

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

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
4 sets: 10 reps – RPE 7

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

Crossover Symmetry Iron Scap Protocol (Checkmark)

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

Athletes Notes

Crossover Symmetry

Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.

Cooldown/Mobility (Checkmark)

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)

Athletes Notes

Banded Overhead Shoulder Distraction

Thread the Needle

Pigeon Stretch

Cross Leg Forward Fold

Foam Roll Glutes

Current Cycle: Mini Pump Update

FYI – For this cycle, on days that have a Mechanical Drop Set (MDS) programmed. We will NOT have a mini pump programmed. If you are short on time, we recommend only doing the MDS.