Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Shoulders & Arms) (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!

3 sets:

9 Wall Facing Strict Handstand Push Up (Use a deficit if you like!) at RPE 7-8

15 Double Dumbbell Upright Row (moderate) at RPE 7-8

-Rest 1:1 between sets-

-DIRECTLY AFTERWARDS-

3 sets:

15 Barbell Curls at RPE7-8

15 Barbell French Press at RPE7-8

-rest 1:1 between sets-

-DIRECTLY AFTERWARDS-

3 sets:

15 Dumbbell Shoulder Press at RPE8

12 Dumbbell Hammer Curls at RPE8

9 Double Dumbbell Skull Crusher at RPE8

-Rest 1:1 between sets.

30 MINUTES VERSION (or less):

*For a shorter version today, skip the last 3 sets!

Athletes Notes

DEMO VIDEOS

Wall Facing Strict Handstand Push Ups

–Can scale by adding a mat or plate under your head or to dumbbell strict press

Single Arm Dumbbell Upright Row – two dumbbells, both at same time

Standing Barbell Curl

Dumbbell Strict Press

Standing Alternating Dumbbell Hammer Curl – both dumbbells at the same time

Double Dumbbell Skull Crushers

FLOW

9 Wall Facing Strict Handstand Push Up

15 Double Dumbbell Upright Row

-Rest 1:1-

9 Wall Facing Strict Handstand Push Up

15 Double Dumbbell Upright Row

-Rest 1:1-

9 Wall Facing Strict Handstand Push Up

15 Double Dumbbell Upright Row

-Rest 1:1-

-Directly into-

15 Barbell Curls

15 Barbell French Press

-rest 1:1-

5 Barbell Curls

15 Barbell French Press

-rest 1:1-

5 Barbell Curls

15 Barbell French Press

-rest 1:1-

-Directly into-

15 Dumbbell Shoulder Press

12 Dumbbell Hammer Curls

9 Double Dumbbell Skull Crusher

-Rest 1:1-

15 Dumbbell Shoulder Press

12 Dumbbell Hammer Curls

9 Double Dumbbell Skull Crusher

-Rest 1:1-

15 Dumbbell Shoulder Press

12 Dumbbell Hammer Curls

9 Double Dumbbell Skull Crusher

–
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.

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% + 10lbs total

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

Bottom-Up Single Arm Standing KB Press

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

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

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
3 sets: 15 reps (each side) – RPE 7

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

Bent Over Lateral Raises

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

Focus: While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.

Bent Over Lateral Raises
https://youtu.be/LTBSVha1H5g
3 sets: 15 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.

DB Preacher 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: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
3 sets: 15 reps – RPE 7

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

Ring Dips

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

Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. 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 rings or one foot can be placed on the floor to assist.
3 sets: 15 reps – RPE 7

*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.

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Arms and Shoulders (4 Rounds for time)

4 Rounds

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

12 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7

10 DB Preacher Curl @ moderate weight – maintain quality RPE 7

10 Ring Dips @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Strict Press

Bent Over Lateral Raises

DB Preacher Curl

Ring Dips –if no access to rings you can scale to Tricep Dips on Matedor OR Box Dip

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