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:

10 Dumbbell Arnold Press at RPE 7-8

20 Barbell Curls at RPE 7-8

-rest 1 minute-

10 Bar (OR Ring) Dips (weighted if possible) at RPE 7-8

20 Dumbbell Hammer Curls at RPE 7-8

-rest 2 minutes b/t sets-

-DIRECTLY AFTERWARDS-

3 sets:

60 seconds of Max Banded Tricep Press Downs

-rest 30 seconds-

60 Seconds of Max Push Press (moderate weight)

-rest 2 minutes between sets-

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 2 sets of top and/or bottom piece and cut rest to 1 minute b/t set if needed

Athletes Notes

Demo Videos

Seated Arnold Press

Standing Barbell Curl

Bar Dips or Strict Ring Dip

Double Dumbbell Hammer Curls

Banded Tricep Pull Downs

Push Press

Flow

10 Dumbbell Arnold Press

20 Barbell Curls

-rest 1 minute-

10 Bar (OR Ring) Dips

20 Dumbbell Hammer Curls

-rest 2 minutes-

10 Dumbbell Arnold Press

20 Barbell Curls

-rest 1 minute-

10 Bar (OR Ring) Dips

20 Dumbbell Hammer Curls

-rest 2 minutes-

10 Dumbbell Arnold Press

20 Barbell Curls

-rest 1 minute-

10 Bar (OR Ring) Dips

20 Dumbbell Hammer Curls

-rest 2 minutes-

-DIRECTLY AFTERWARDS-

60 seconds of Max Banded Tricep Press Downs

-rest 30 seconds-

60 Seconds of Max Push Press (moderate weight)

-rest 2 minutes-

60 seconds of Max Banded Tricep Press Downs

-rest 30 seconds-

60 Seconds of Max Push Press (moderate weight)

-rest 2 minutes-

60 seconds of Max Banded Tricep Press Downs

-rest 30 seconds-

60 Seconds of Max Push Press (moderate weight)

–
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.

Glutes and Shoulders Warm-up (No Measure)

Crossover Symmetry

and

Hip Halo Warmup

Athletes Notes

Focus: Move with intention and focus on each movement you are performing

Shoulder Press

1 set of 1 rep @ RPE11/10 (Test week)

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

Weighted Hip Thrust

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

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

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
1 set of 1 rep @ RPE11/10 (Test week)

*Rest 1:00-1:30 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
3 sets: 15 reps (each side) – RPE 7

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

Band Pull Through

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

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

Focus: Attach a moderate/heavy weight band to a rig at knee height. Turn away from the rig and grasp the band with each hand with a thumb forward grip between the legs. Step forward and lean forward slightly when the band is under tension. Hinge by pushing the hips back and then forcefully contract the glutes to drive the hips forward to full extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
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.

GHD Hip Extension

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

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
3 sets: 15 reps – RPE 7

*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.
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 pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)

Athletes Notes

Banded Overhead Shoulder Distraction

Thread the Needle

Pigeon Stretch

Cross Leg Forward Fold

Foam Roll Glutes

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.

Glutes and Shoulders (4 Rounds for time)

4 Rounds

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

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

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

-Rest 3 min b/t rounds-

Athletes Notes

GHD Hip Raise/Extension

Ring Y Raise