Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Shoulders & Arms) (Checkmark)

2 sets

15-12-9

Shoulder Press (95/65)

Strict Dips

-Rest 3 minutes b/t sets-

3 sets:

20 Incline Dumbbell Curls at RPE8

-Rest :30-

16 Dumbbell Front Raises at RPE7

-Rest :30-

12 Preacher Curls at RPE8

-Rest :30-

8 Dumbbell French Press at RPE7

-Rest :90 b/t sets-

___

30 MINUTES VERSION (or less):

3 sets

12-9-6

Shoulder Press (95/65)

Strict Dips

-Rest 2 minutes b/t sets-

2 sets:

20 Incline Dumbbell Curls at RPE8

-Rest :30-

16 Dumbbell Front Raises at RPE7

-Rest :30-

12 Preacher Curls at RPE8

-Rest :30-

8 Dumbbell French Press at RPE7

-Rest :90 b/t sets-

Athletes Notes

Demo Videos

Strict Press

scale to Dumbbell Strict Press if needed-

Ring Dips – dip bars can be also be used.

Incline Dumbbell Curls

Dumbbell Raises

Dumbbell Preacher Curl – Use a barbell. Can use a GHD machine or curl bench.

Standing Tricep Dumbbell French Press

Flow

15 Shoulder Press, 15 strict dips, 12 shoulder press, 12 strict dips, 9 shoulder press, 9 strict dips

Then Rest 3 minutes

….repeat above set….

….then…..

20 Incline Dumbbell Curls

rest 30 seconds

16 Dumbbell Front Raises

rest 30 seconds

12 Preacher Curls

rest 30 seconds

8 Dumbbell French Press

…rest 90 seconds…

20 Incline Dumbbell Curls

rest 30 seconds

16 Dumbbell Front Raises

rest 30 seconds

12 Preacher Curls

rest 30 seconds

8 Dumbbell French Press

…rest 90 seconds…

20 Incline Dumbbell Curls

rest 30 seconds

16 Dumbbell Front Raises

rest 30 seconds

12 Preacher Curls

rest 30 seconds

8 Dumbbell French Press

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
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).

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)

Hip Halo Warmup

-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

Mayhem Hip Halo Activation

PVC Pass through

PVC Around the Worlds

Big Arm Circles w/Explanation

Downward to Upward Dog Transitions

Shoulder Press

4 sets: 8 reps – around 60% of 1RM (Deload 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.
4 sets: 8 reps – around 60% of 1RM (Deload Week)

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

Double DB Z-Press

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

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

Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
4 sets: 10 reps – RPE 7

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

Kneeling Banded Hip Extension

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

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

Attach a moderate weight band to the rig at knee height. Loop the free end around the body and face away from the rig. Band should be placed across the hip and a kneeling setup position should be assumed. Place a box or band in front of the box to stabilize against with the hands. Extend the hips forward, away from the rig by engaging/squeezing the glutes. Pause momentarily at full extension and return to start position.
4 sets: 10 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.
4 sets: 10 reps – RPE 7

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

Leaning Lateral Raise

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

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

Focus: Athlete will stand next to a rig upright with feet in line with each other, heel to toe. The athlete will hold on to the rig and lean away, placing the body in a 45-60 degree angle from the floor. The free arm will hold a light dumbbell and lift the dumbbell laterally to shoulder height and then return down, stopping just before tension is released. This movement is not meant to be performed with heavy weight or momentum so be sure to keep movements controlled and steady.
4 sets: 10 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 Leaning Lateral Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

GHD Hip Raise/Extension

scale to Barbell Good Mornings if needed

Leaning Lateral Raise