Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Shoulders & Arms) (Checkmark)

8 sets (1 set every 2 minutes)

10 Strict Press (95/65) (aiming for unbroken each set)

200m Row

-rest until 20 minutes-

4 sets:

12 Barbell Curls at RPE7-8

12 Barbell French Press at RPE7-8

-rest 1:1 between sets-

2 sets

Max Wall Facing Strict Handstand Push Up at RPE9 (LEAVE 2 reps in the tank)

Max Single Arm Chainsaw Dumbbell Row (each side) at RPE9 (LEAVE 2 reps in the tank)

-Rest until fully recovered b/t sets-

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 6 sets, 3 sets, and 1 set respectively

Athletes Notes

Demo Videos

Barbell Strict Press – Strict Press should not exceed 60% of 1RM

Standing Barbell Curl

Barbell French Press

Wall Facing HSPU

scale to Strict Box Handstand Push Up

OR Pike Push Up

OR Seated Dumbbell Strict Press

Single Arm Dumbbell Chainsaw Rows

Flow

0:00 – 2:00 Complete 10 Strict Press and a 200m Row, rest in time remaining.

2:00 – 4:00 Repeat for set 2

4:00 – 6:00 Repeat for set 3

6:00 – 8:00 Repeat for set 4

8:00 – 10:00 Repeat for set 5

10:00 – 12:00 Repeat for set 6

12:00 – 14:00 Repeat for set 7

14:00 – 16:00 Repeat for set 8

16:00 – 20:00 Complete rest

At 20:00 Mark start

12 Barbell Curls, 12 Barbell French Press

-rest as long as it takes you to complete-

12 Barbell Curls, 12 Barbell French Press

-rest as long as it takes you to complete-

12 Barbell Curls, 12 Barbell French Press

-rest as long as it takes you to complete-

12 Barbell Curls, 12 Barbell French Press

-rest as long as it takes you to complete-

Max Wall Facing Strict Handstand Push Up (LEAVE 2 reps in the tank)

into

Max Single Arm Chainsaw Dumbbell Row (left) (LEAVE 2 reps in the tank), Max Single Arm Chainsaw Dumbbell Row (right) (LEAVE 2 reps in the tank)

-rest until fully recovered-

Max Wall Facing Strict Handstand Push Up (LEAVE 2 reps in the tank)

into

Max Single Arm Chainsaw Dumbbell Row (left) (LEAVE 2 reps in the tank), Max Single Arm Chainsaw Dumbbell Row (right) (LEAVE 2 reps in the tank)

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.

Arms and Shoulders Warm-up (No Measure)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extensions (light band – fast reps)

-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

Focus: Move with intention and take machine work at an easy/moderate pace

Banded Bicep Curls

Banded Tricep Extension

PVC Pass Through

PVC Around the Worlds

Big Arm Circles w/Explanation

Downward to Upward Dog Transitions

Shoulder Press

5 sets: 5 reps – @ 65% of 1RM

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

Standing Alternating DB Shoulder Press

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

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

Focus: From a standing position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. 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).

Standing Alternating DB Shoulder Press

https://youtu.be/do067ExztzM
4 sets: 10 reps (each side) – RPE 8

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

Ring Y Raise

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

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms into a Y position until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders throughout the movement but close enough that movement is able to be controlled at all times.
4 sets: 10 reps – RPE 8

*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.

Seated Alternating DB Curl

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
4 sets: 10 reps (each side) – RPE 8

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

Tricep Dips

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

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.
4 sets: 10 reps – RPE 8

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

Cooldown/Mobility (Checkmark)

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min bicep stretch on wall

1 min tricep smash (each side)

Athletes Notes

Banded Overhead Shoulder Distraction

Thread the Needle

Bicep Stretch on the Wall

Tricep Smash

Mayhem Mini Pump

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

Arms and Shoulders (4 Rounds for time)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

12 Ring Y Raise @ moderate weight – maintain quality RPE 7

10 Seated Alternating DB Curl @ moderate weight – maintain quality RPE 7

10 Tricep Dips @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Ring Y Raise

Seated Alternating DB Curl

Tricep Dips

()