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!

Bench Press

75 Reps @135/95 (Don’t use over 60% of 1RM)

-rest 1:00 every time you break-

*You should be able to get 15+ fresh

-Directly into-

3 sets

Minute 1- 5-10 Strict Pull Ups at RPE 7-8

Minute 2 – 10 Single Arm Dumbbell Bent Over Row at RPE 7-8

Minute 3 – 15+ Banded Upright Rows at RPE 8-9

Minute 4 – Rest

-straight into-

3 sets

Minute 1- 10 Incline Dumbbell Chest Flies RPE 7-8

Minute 2 – 3-5 Wall Walks

Minute 3 – Rest

30 MINUTES VERSION (or less):

Do only 50 Bench press and/or 2 sets of each accessory

Athletes Notes

Demo Videos

Bench Press

Alternating Single Arm Dumbbell Bent Over Row – Don’t alternate, complete reps on each arm

Banded Upright Rows

Strict Pull Up

Flat Bench Dumbbell Chest Fly

Wall Walk

Flow

75 Bench Press @ < 60% of your 1RM
You should be able to get 15+ fresh

Example:

25 Bench press @115

-rest 1 min-

25 Bench press @115

-rest 1 min-

25 Bench press @115

-rest 1 min-

** Based on 200lb 1RM Bench Press

-Directly into-

Set 1:

Minute 1 – 5-10 Strict Pull Ups

Minute 2 – 10 Single Arm Dumbbell Bent Over Row

Minute 3 – 15+ Banded Upright Rows

Minute 4 – Rest

Set 2: Repeat

Set 3: Repeat

-Directly into-

Set 1:

Minute 1- 10 Incline Dumbbell Chest Flies

Minute 2 – 3-5 Wall Walks

Minute 3 – Rest

Set 2: Repeat

Set 3: Repeat

–
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 3 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: 6 reps – @75-80% of 1RM

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

Reverse Grip Incline Dumbbell Bench Press

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

Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps.
4 sets: 10 reps – RPE 7

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

Single DB Bench Press

4 sets: 10 reps (each side) – 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.
4 sets: 10 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.
4 sets: 10 reps – RPE 7

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

Single Arm 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: Resistance should allow for control throughout the extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. 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. Keep free hand behind tricep to stabilize arm and minimize swing.
4 sets: 10 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

10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality

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

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

-Rest 3 min b/t rounds-

Athletes Notes

Bench Press

Reverse Grip Incline Dumbbell Bench Press

Flat Bench DB Chest Fly

Standing KB Crush Grip French Press