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!

DB Lynne with Time Component

5 sets

Max Reps Dumbbell Bench Press (2×70/50)

-Rest 1:00-

Max Reps Strict Pull Ups

-Rest 1:00-

Max Reps Dips

-Rest 2:00 between sets-

30 MINUTES VERSION (or less):

*For a shorter version today, cap the first portion at 15 minutes if needed

Athletes Notes

Demo Videos

Double Dumbbell Bench Press

Strict Pull Up – Can scale to banded pull ups or Toe Assist Pull Up

Tricep Dips – dips can be done from rings, box, or paralletes

Flow

Scale DB bench weight to something you can get at least 10 reps.

Add a band or do toe assist pull ups if needed to get at least 10 reps.

Max Reps DB Bench (2×70/50)

Rest 1:00

Max Reps Strict Pull Ups

Rest 1:00

Max Reps Dips

-Rest 2 Mins-

Max Reps DB Bench (2×70/50)

Rest 1:00

Max Reps Strict Pull Ups

Rest 1:00

Max Reps Dips

-Rest 2 Mins-

Max Reps DB Bench (2×70/50)

Rest 1:00

Max Reps Strict Pull Ups

Rest 1:00

Max Reps Dips

-Rest 2 Mins-

Max Reps DB Bench (2×70/50)

Rest 1:00

Max Reps Strict Pull Ups

Rest 1:00

Max Reps Dips

-Rest 2 Mins-

Max Reps DB Bench (2×70/50)

Rest 1:00

Max Reps Strict Pull Ups

Rest 1:00

Max Reps Dips

–
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.

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 5 of 14 (No Measure)

Bodybuilding Cycle 3: Week of July 1 – September 30 (14 Weeks)

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 Bodybuilding classic of 5×5 style of sets with the accessory lifts alternating between sets of 10 and 15. This will not include anything like MDS from the previous cycle. The focus for the next 14 weeks are on the main lifts to establish a good working base. If you feel like you are taking to long on the main lifts or it is too much, focus on the main lifts and lower the intensity or sets on the accessory lifts.

Length: This cycle will be a 14 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.

Chest & Tricep 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.
4 sets: 8 reps – @ 6/10 RPE (Deload)

*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.
3 sets: 15 reps – RPE 7

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

Deficit Pushups

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

Focus: Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit Push-ups if you can perform regular Push-ups without assistance. Recommended deficit is 45lb hi-temp plates.
3 sets: 15 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).
3 sets: 15 reps – RPE 7

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

Double DB Skull Crushers

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

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

Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.
3 sets: 15 reps – RPE 7

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

Single Arm Standing Tricep DB French Press

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

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

Focus: While standing, grasp a single dumbbell and extend it overhead. Keep the elbow pointing towards the ceiling, lower the dumbbell behind the head and then extend back towards the ceiling. Keep core engaged and attempt to keep body balanced by not leaning away or towards the working arm.
3 sets: 15 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 RPE 7

10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7

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

10 Double DB Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Reverse Grip Incline Dumbbell Bench Press

Resistance Band Chest Fly High to Low

Double DB Skull Crushers