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!

3 sets:

10 Dumbbell Incline Bench Press at RPE 8-9

20 Strict Pull Ups (band as needed) at RPE 8-9

-rest 1 minute-

10 Barbell Bent Over Rows at RPE 8-9

20 Dumbbell Chest Flies at RPE 8-9

-rest 2 minutes b/t sets-

-DIRECTLY AFTERWARDS-

3 sets:

60 seconds of Max Deficit Push Ups

-rest 30 seconds-

60 Seconds of Max Inverted Rows

-rest 2 minutes between sets-

30 MINUTES VERSION (or less):

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

Athletes Notes

Demo Videos

Double Dumbbell Incline Bench Press

Strict Pull Up

Barbell Bent Over Rows

Flat Bench Dumbbell Chest Fly

can sub Seated Chest Fly with Bands – seated or standing

Deficit Push Ups

Body Row on Racked Barbell

Flow

10 Dumbbell Incline Bench Press

20 Strict Pull Ups (band as needed)

-rest 1 minute-

10 Barbell Bent Over Rows

20 Dumbbell Chest Flies

-rest 2 minutes-

10 Dumbbell Incline Bench Press

20 Strict Pull Ups (band as needed)

-rest 1 minute-

10 Barbell Bent Over Rows

20 Dumbbell Chest Flies

-rest 2 minutes-

10 Dumbbell Incline Bench Press

20 Strict Pull Ups (band as needed)

-rest 1 minute-

10 Barbell Bent Over Rows

20 Dumbbell Chest Flies

-rest 2 minutes-

10 Dumbbell Incline Bench Press

20 Strict Pull Ups (band as needed)

-rest 1 minute-

10 Barbell Bent Over Rows

20 Dumbbell Chest Flies

-rest 2 minutes-

-DIRECTLY AFTERWARDS-

60 seconds of Max Deficit Push Ups

-rest 30 seconds-

60 Seconds of Max Inverted Rows

-rest 2 minutes-

60 seconds of Max Deficit Push Ups

-rest 30 seconds-

60 Seconds of Max Inverted Rows

-rest 2 minutes-

60 seconds of Max Deficit Push Ups

-rest 30 seconds-

60 Seconds of Max Inverted Rows

–
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!

Current Bodybuilding Cycle: Week 1 of 17 (No Measure)

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 slightly varied rep scheme with small cycles strategically placed to allow for maximum return on investment. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5×5 to set the weight athletes will use the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will take us into the end of April.

Length: This cycle will be a 17 week long cycle starting with a familiarization week and move into varied weeks and small cycles within. This cycle is longer and will test athletes throughout.

Mayhem Bodybuilding Goals

Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”

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 of 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.

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.

()

Chest & Triceps 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 – @75-80% of 1RM

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

Double DB 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: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
4 sets: 10 reps – RPE 7

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

D-Ball 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: Athlete will lay back on a flat bench, holding a moderate weight d-ball on either side in a crush-style grip. Due to pressing over the face, athletes should be sure to chalk up and have a solid grip on the d-ball. If grip begins to slip, athletes should stop immediately, sit up, and regrip before continuing. D-ball will be pressed towards the ceiling and lowered to the chest to complete a rep.

-Sub for [Crush Grip Kettlebell Bench Press[(https://youtu.be/mYP_ywa3e9s) if needed
4 sets: 10 reps – RPE 7

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

Resistance Band Chest Fly – High to Low

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

Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean (stagger feet for stabilization), press the bands forward with slightly bent arms, crossing over in front of the body at waist level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep. Slight bend in the arm should be maintained throughout reps (excessive bending of the elbow will place focus on triceps rather than chest).
4 sets: 10 reps – RPE 7

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

Bent Over Banded Tricep Extension

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

Focus: Attach band to rig overhead. Bend at the waist to face the floor while standing. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout to keep tension on Tricep. Show control throughout.

Bent Over Banded Tricep Extension
https://youtu.be/0H-0XHCyWgI
4 sets: 10 reps – RPE 7

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

Inverted Skull Crusher

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

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

Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.
4 sets: 10 reps – 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

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

12 Seated Chest Fly with Bands @ moderate weight – maintain quality

10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Bench Press

Barbell Incline Bench Press

Seated Chest Fly with Bands

Standing Tricep DB French Press