Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Push/Pull) (Checkmark)

21-15-9

Bench Press (135/95) (RPE 5-6)

3-2-1

Legless Rope Climbs

-rest 3-5 minutes-

15-12-12

Bench Press (155/105) (RPE 6-7)

Strict Pull Ups

-rest 3-5 minutes-

12-9-6

Bench Press (185/125) (RPE 7-8)

100ft Hand Over Hand Sled Pull after each set (2×45/1×45) (OR 3-2-1 Legless Rope Climbs)

-rest as needed-

3-4 sets:

8 Tempo Supinated Banded Chest Flies at RPE7 (21X0)

8 Tempo Banded Face Pulls at RPE7 (21X0)

-Rest as needed between sets-

*2 seconds down, 1 second pause at the bottom, X (explode) out of the bottom position back up to the top. No pause at the top before starting the next rep

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30 MINUTES VERSION (or less):

*For a shorter version today, simply cut out the last bench press portion of the workout and move right into 3 sets of the accessory!

Athletes Notes

DEMO VIDEOS

Bench Press

Legless Rope Climb

can scale to 3-4 Strict Pull Up or Chin Up

Strict Pull Up

Hand Over Hand Sled Pull

Tempo Supinated Banded Chest Flies

Banded Face Pulls – done at tempo

FLOW

21 Bench Press (135/95), 3 Legless Rope Climbs, 15 Bench Press, 2 Legless Rope Climbs, 9 Bench Press, 1 Legless Rope Climbs

-rest 3-5 minutes-

15 Bench Press (155/105), 15 Strict Pull Ups, 12 Bench Press, 12 Strict Pull Ups, 12 Bench Press, 12 Strict Pull Ups

-rest 3-5 minutes-

12 Bench Press (185/125), 100ft Hand Over Hand Sled Pull, 9 Bench Press, 100ft Hand Over Hand Sled Pull, 6 Bench Press, 100ft Hand Over Hand Sled Pull

Rest as needed

8 Tempo Supinated Banded Chest Flies, 8 Tempo Banded Face Pulls

-rest as needed-

8 Tempo Supinated Banded Chest Flies, 8 Tempo Banded Face Pulls

-rest as needed-

8 Tempo Supinated Banded Chest Flies, 8 Tempo Banded Face Pulls

-rest as needed-

8 Tempo Supinated Banded Chest Flies, 8 Tempo Banded Face Pulls

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

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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).

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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.

Mayhem Bodybuilding Goals

What?

Bodybuilding is a tool that Mayhem Athletes can use to increase strength, muscular endurance and hypertrophy to better themselves in whatever their fitness goals are. It can also be used as a tool to give the muscles and joints a break from the high intensity that comes with CrossFit day in and day out.

See below for an outline of how each year is laid out

4 Yearly Cycles

Cycle 1 (January – March: Mechanical Drop Sets)

Saturday: Glutes & Arms

Current Bodybuilding Cycle: Week 12 of 12 (No Measure)

Bodybuilding Cycle 2

Week of April 1 – June 17 (12 Weeks)

Mechanical Drop Set (MDS)

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 5-3-1 style of sets with the accessory lifts alternating between sets of 10 and 15. The cycle will also re-introduce the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.

Length: This cycle will be a 12 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload weeks and a max at the end of the cycle.

Upper Body Anterior 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.
1 set: 1 rep – build to a 1RM

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

Barbell 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: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. 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.
4 sets: 10 reps – RPE 7

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

Reverse Grip Barbell 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: Lying on a flat bench, athlete will reverse grip a barbell and unrack. Width grip is dependent on athletes mobility but should be roughly outside the width of the torso. Lower the barbell to the chest and press back up to extension. Be sure keep shoulders loaded down and back against the bench at all times.
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

DB Spider Curls

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
4 sets: 10 reps – RPE 7

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

Standing Alternating DB Curl

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
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 bicep wall smash (each side)

Athletes Notes

Pec Stretch against door or rig

Standing Lacrosse Ball Pec Smash or Lying Lacrosse Ball Pec Smash

Overhead Elbow Grab Tricep Stretch

Bicep Wall Stretch

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.

Upper Body Anterior (4 Rounds for time)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7

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

10 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7

12 DB Spider Curls @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Barbell Incline Bench Press

Resistance Band Chest Fly High to Low

DB Spider Curls