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!

2 sets

21-15-9

Hang Dumbbell Power Cleans (2×50/35)

12-9-6

Dumbbell Shoulder to Overhead (2×50/35)

-rest 2 minutes b/t sets-

-rest 3-5 minutes-

3 sets:

10 Barbell French Press at RPE 8

-rest 15 seconds-

10 Dumbbell Bent Over Flies at RPE 8

-rest 15 seconds-

10 Barbell Curls at RPE 8

-rest 60-90 seconds-

30 MINUTES VERSION (or less):

*For a shorter version today, only do 1 set of the metcon

Athletes Notes

DEMO VIDEOS

Double Dumbbell Hang Power Clean

Double Dumbbell Shoulder to Overhead

Standing Barbell Curl

Barbell French Press

Dumbbell Reverse Flies – aka bent over flies

FLOW

21 Hang Dumbbell Power Cleans

12 Dumbbell Shoulder to Overhead

15 Hang Dumbbell Power Cleans

9 Dumbbell Shoulder to Overhead

9 Hang Dumbbell Power Cleans

6 Dumbbell Shoulder to Overhead

-rest 2 minutes-

21 Hang Dumbbell Power Cleans

12 Dumbbell Shoulder to Overhead

15 Hang Dumbbell Power Cleans

9 Dumbbell Shoulder to Overhead

9 Hang Dumbbell Power Cleans

6 Dumbbell Shoulder to Overhead

-rest 3-5 minutes-

10 Barbell French Press

-rest 15 seconds-

10 Dumbbell Bent Over Flies

-rest 15 seconds-

10 Barbell Curls

-rest 60-90 seconds-

10 Barbell French Press

-rest 15 seconds-

10 Dumbbell Bent Over Flies

-rest 15 seconds-

10 Barbell Curls

-rest 60-90 seconds-

10 Barbell French Press

-rest 15 seconds-

10 Dumbbell Bent Over Flies

-rest 15 seconds-

10 Barbell Curls

–
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 – @ 70% + 20lbs

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

Standing Single Arm DB Shoulder Press

3 sets: 15 reps – RPE 7

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

Plate Front Raise

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

Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion.
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.

Barbell Drag Curls

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

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

Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up
the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags.
3 sets: 15 reps – RPE 7

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

Standing KB Crush Grip French Press

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
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 Plate Front Raise @ moderate weight – maintain quality RPE 7

10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Strict Press

Plate Front Raise

Barbell Drag Curls

Standing KB Crush Grip French Press