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:

15 Dumbbell Bench Press at RPE 7-8

-rest 30 seconds-

15+ Wide Tempo Push Ups at RPE 7-8 (stop 2-3 reps shy of failure)

-rest 1 minute-

15 High to Low Banded Chest Flies RPE 7-8

-rest 2 minutes between sets-

*For all 3 exercises aim for the same weights as 4 weeks ago (Monday, October 7)

-DIRECTLY AFTERWARDS-

3 sets:

8 Weighted Strict Pull Ups at RPE 8

-rest 30 seconds-

15 Single Arm Dumbbell Bent Over Rows at RPE 7-8 (each side)

-rest 1 minute-

15 Banded (Or Cable) Supinated Lat Pull Downs at RPE 7-8

-rest 2 minutes between sets-

*For all 3 exercises aim for the same weights as 4 weeks ago (Monday, October 7)

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 2 sets of one or both of accessory and cut rest to 1 minute b/t set if needed

Athletes Notes

Demo Videos

Double Dumbbell Bench Press

Wide Push Ups

Resistance Band Chest Fly High to Low

Weighted Pull Ups

Dumbbell Single Arm Bent Over Row

Reverse Grip Lat Pulldown

Flow

15 Dumbbell Bench Press

-rest 30 seconds-

15+ Wide Tempo Push Ups

-rest 1 minute-

15 High to Low Banded Chest Flies

-rest 2 minutes-

15 Dumbbell Bench Press

-rest 30 seconds-

15+ Wide Tempo Push Ups

-rest 1 minute-

15 High to Low Banded Chest Flies

-rest 2 minutes-

15 Dumbbell Bench Press

-rest 30 seconds-

15+ Wide Tempo Push Ups

-rest 1 minute-

15 High to Low Banded Chest Flies

-rest 2 minutes-

8 Weighted Strict Pull Ups

-rest 30 seconds-

15 Single Arm Dumbbell Bent Over Rows (each side)

-rest 1 minute-

15 Banded Supinated Lat Pull Downs

-rest 2 minutes-

8 Weighted Strict Pull Ups

-rest 30 seconds-

15 Single Arm Dumbbell Bent Over Rows (each side)

-rest 1 minute-

15 Banded Supinated Lat Pull Downs

-rest 2 minutes-

8 Weighted Strict Pull Ups

-rest 30 seconds-

15 Single Arm Dumbbell Bent Over Rows (each side)

-rest 1 minute-

15 Banded Supinated Lat Pull Downs

–
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

Upper Body Anterior (Chest & Bicep) 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.
6 sets of 6 reps – RPE 7-8/10

*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

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

Seated Chest Fly with Bands

*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) around shoulder height. Starting with arms extended to the sides, press the bands forward with slightly bent arms, crossing over in front of the body at chest 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

Incline Dumbbell Curls

Incline Dumbbell Curls

Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.
4 sets: 10 reps – RPE 7

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

Ring Curls

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

Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent to full extension.
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.

Upper Body Anterior (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

10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7

15 Incline Dumbbell Curls @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Reverse Grip Incline Dumbbell Bench Press

Seated Chest Fly with Bands

Incline Dumbbell Curls