Open Gym Strength and Conditioning – Bodybuilding

Functional Pump! (Push/Pull) (Checkmark)

5 sets:

10 Strict Pull-Up

-rest 30 seconds-

15 Neutral Grip Banded Lat Pulldown

-rest 30 seconds-

10 Bench Press at RPE 8

-rest 30 seconds-

15 Deficit Push Ups

-rest 2 minutes b/t sets-

4 sets:

8 Tempo Dumbbell Bent Over Rows at RPE 7 (2:1:X:0)

8 Tempo Dumbbell Incline Chest Flies at RPE 7 (2:1:X:0)

-rest :90 b/t sets-

*2 seconds down, 1 second pause at the bottom, X (explode) out of the bottom position back up to the top. No pause at the top before starting the next rep

________________

30 MINUTE (or less) VERSION:

3 sets:

10 Strict Pull-Up

-rest 30 seconds-

15 Neutral Grip Banded Lat Pulldown

-rest 30 seconds-

10 Bench Press at RPE 8

-rest 30 seconds-

15 Deficit Push Ups

-rest 2 minutes b/t sets-

3 sets:

8 Tempo Dumbbell Bent Over Rows at RPE 7 (2:1:X:0)

8 Tempo Dumbbell Incline Chest Flies at RPE 7 (2:1:X:0)

-rest :90 b/t sets-

*2 seconds down, 1 second pause at the bottom, X (explode) out of the bottom position back up to the top. No pause at the top before starting the next rep

Athletes Notes

DEMO VIDEOS

Strict Pull Up

can scale to Ring Row

Banded Lat Pull Downs – do these with neutral grip

Bench Press

Deficit Push Ups

Double Dumbbell Bent Over Row

Incline Bench Dumbbell Chest Fly

FLOW

10 Strict Pull-Up -rest 30 seconds- 15 Neutral Grip Banded Lat Pulldown -rest 30 seconds- 10 Bench Press at RPE 8 -rest 30 seconds- 15 Deficit Push Ups

-rest 2 minutes-

10 Strict Pull-Up -rest 30 seconds- 15 Neutral Grip Banded Lat Pulldown -rest 30 seconds- 10 Bench Press at RPE 8 -rest 30 seconds- 15 Deficit Push Ups

-rest 2 minutes-

10 Strict Pull-Up -rest 30 seconds- 15 Neutral Grip Banded Lat Pulldown -rest 30 seconds- 10 Bench Press at RPE 8 -rest 30 seconds- 15 Deficit Push Ups

-rest 2 minutes-

10 Strict Pull-Up -rest 30 seconds- 15 Neutral Grip Banded Lat Pulldown -rest 30 seconds- 10 Bench Press at RPE 8 -rest 30 seconds- 15 Deficit Push Ups

-rest 2 minutes-

10 Strict Pull-Up -rest 30 seconds- 15 Neutral Grip Banded Lat Pulldown -rest 30 seconds- 10 Bench Press at RPE 8 -rest 30 seconds- 15 Deficit Push Ups

8 Tempo Bent Over Rows, 8 Tempo Incline Chest Flies

-rest :90-

8 Tempo Bent Over Rows, 8 Tempo Incline Chest Flies

-rest :90-

8 Tempo Bent Over Rows, 8 Tempo Incline Chest Flies

-rest :90-

8 Tempo Bent Over Rows, 8 Tempo Incline Chest Flies

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

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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).

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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.

Mayhem Bodybuilding Goals

What?

Bodybuilding is a tool that Mayhem Athletes can use to increase strength, muscular endurance and hypertrophy to better themselves in whatever their fitness goals are. It can also be used as a tool to give the muscles and joints a break from the high intensity that comes with CrossFit day in and day out.

See below for an outline of how each year is laid out

4 Yearly Cycles

Cycle 1 (January – March: Mechanical Drop Sets)

Saturday: Glutes & Arms

Current Bodybuilding Cycle: Week 7 of 12 (No Measure)

Bodybuilding Cycle 2

Week of April 1 – June 17 (12 Weeks)

Mechanical Drop Set (MDS)

Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.

Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.

Progression: The main lifts will follow a 5-3-1 style of sets with the accessory lifts alternating between sets of 10 and 15. The cycle will also re-introduce the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.

Length: This cycle will be a 12 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload weeks and a max at the end of the cycle.

Upper Body Anterior Warm-Up (Checkmark)

Crossover Symmetry Warm-up

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 Band Pull Aparts

5 PVC Around the Worlds (each way)

10 Wall Angels

5 Scorpions (each side)

Athletes Notes

Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Crossover Symmetry

OR if you don’t have access perform as Banded 7s – 7 each rep

Perfect Push ups

Banded Pull Aparts

PVC Around the Worlds

Wall Angels

Scorpion Stretch

Bench Press

*Rest 2:00-2:30 b/t sets

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
3 sets: 5 reps – starting at 70% and building across sets

*Rest 2:00-2:30 between sets

Mechanical Drop Set (4 Rounds for reps)

Mechanical Drop Set

4 sets:

5 Seated Overhead DB Press- RPE 7-8

10 Incline DB Press – RPE 8-9

Max Flat Bench DB Bench Press – RPE 9

-rest 2 min b/t sets-

Athletes Notes

Scoring

How many max reps you did for flat bench dumbbell bench press

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.

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.

Seated Double DB Shoulder Press

Focus : From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).

Double DB Incline Bench Press

Focus : Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Double DB Bench Press

Focus : Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Ring Curls

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

Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent to full extension.
3 sets: 15 reps – RPE 7

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

Cooldown/Mobility (No Measure)

1 min pec stretch against door/rig

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min bicep wall smash (each side)

Athletes Notes

Pec Stretch against door or rig

Standing Lacrosse Ball Pec Smash or Lying Lacrosse Ball Pec Smash

Overhead Elbow Grab Tricep Stretch

Bicep Wall Stretch

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.