Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Push/Pull) (Checkmark)

INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don’t recommend doing any other workout apart from the 3 power lifts – Squat, Deadlift & Press). Please click on “Workout prep notes available” directly to read the instructions before doing the workout!

7 rounds

7 Bar Muscle Up (OR 11 Pull Ups)

7 Incline Bench Press (155/105)

-Rest 3-5 minutes-

4 sets

12 Tempo (21X0) Dumbbell Chest Flies at RPE 7

-rest 30sec-

12 Tempo (21X0) Seated Row at RPE 7

-rest 90sec-

*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 MINUTES VERSION (or less):

*For a shorter version today, cap the first portion at 15 minutes if needed

Athletes Notes

Demo Videos

Bar Muscle Ups OR Strict Pull Up – Can do kipping pull ups if trying to go unbroken

Barbell Incline Bench Press

Flat Bench Dumbbell Chest Fly

Seated Neutral Grip Cable Row –

Can do Barbell Bent Over Rows or Double Dumbbell Bent Over Row if no cable machine.

Flow

Complete 7 Rounds of:

7 Bar Muscle Up (OR 11 Pull Ups)

7 Incline Bench Press

— rest 5 minutes —

12 Tempo Dumbbell Chest Flies

-rest 30 sec-

12 Tempo Seated Row

-rest 90 sec-

12 Tempo Dumbbell Chest Flies

-rest 30 sec-

12 Tempo Seated Row

-rest 90 sec-

12 Tempo Dumbbell Chest Flies

-rest 30 sec-

12 Tempo Seated Row

-rest 90 sec-

12 Tempo Dumbbell Chest Flies

-rest 30 sec-

12 Tempo Seated Row

–
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).

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

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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 5 of 14 (No Measure)

Bodybuilding Cycle 3: Week of July 1 – September 30 (14 Weeks)

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 Bodybuilding classic of 5×5 style of sets with the accessory lifts alternating between sets of 10 and 15. This will not include anything like MDS from the previous cycle. The focus for the next 14 weeks are on the main lifts to establish a good working base. If you feel like you are taking to long on the main lifts or it is too much, focus on the main lifts and lower the intensity or sets on the accessory lifts.

Length: This cycle will be a 14 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.

Chest & Tricep 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.
5 sets: 5 reps – @ 77.5% of 1RM

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

Barbell Incline Bench Press

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

*Build to a moderate weight and stay the same or build across all sets.

Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. 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: 15 reps – RPE 7

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

Hex Press

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

Focus: Sitting back on a flat bench with a dumbbell in each hand, assume a neutral grip position and press the dumbbells to the ceiling and together. Perform a DB bench while maintain a neutral grip and dumbbells pushed together throughout the pressing motion.
3 sets: 15 reps – RPE 7

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

Flat Bench DB Chest Fly

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

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

Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
3 sets: 15 reps – RPE 7

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

Standing Tricep Extension w/ band

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

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

Focus: Attach band to pull-up bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body
3 sets: 15 reps – RPE 7

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

Single Arm DB Kickback

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

Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
3 sets: 15 reps (each side) – 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 tricep lacrosse ball smash (each side)

Athletes Notes

Pec Stretch against door or rig

Standing Lacrosse Ball Pec Smash

Lying Lacrosse Ball Pec Smash

Overhead Elbow Grab Tricep Stretch

Tricep Lacrosse Ball 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.

Chest and Triceps (4 Rounds for time)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7

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

12 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7

10 Standing Tricep Extension w/ band @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Barbell Incline Bench Press

Flat Bench DB Chest Fly

Standing Tricep Extension w/band