Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Shoulders & Arms) (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!

Shoulder Press

75 Reps @95/65 (Don’t use over 60% of 1RM)

-rest 1:00 every time you break-

*You should be able to get 15+ fresh

-straight into-

3 sets

Minute 1 – 10 Barbell Skull Crushers at RPE 7-8

Minute 2 – 10 Standing Dumbbell Tricep Extension at RPE 7-8

Minute 3 – 15+ Banded Tricep Push Down at RPE 8-9

Minute 4 – Rest

-straight into-

3 sets

Minute 1- 10 Preacher Curls RPE 7-8

Minute 2 – 10 Standing Dumbbell Tricep Extension at RPE 7-8

Minute 3 – 15+ Banded Bicep Curls at RPE 8-9

Minute 4 – Rest

30 MINUTES VERSION (or less):

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

Athletes Notes

Demo Videos

Strict Press – aka Shoulder Press

Barbell Skull Crushers

Single Arm Dumbbell Overhead Tricep Extension

Banded Tricep Pull Downs

Preacher Curl

Banded Bicep Curls

Flow

75 Shoulder Press @ < 60% of your 1RM (You should be able to get 15+ fresh) Example:
25 Shoulder Press @115

-rest 1 min-

25 Shoulder Press @115

-rest 1 min-

25 Shoulder Press @115

-rest 1 min-

** Based on 200lb 1RM Shoulder Press

-Directly into-

Set 1:

Minute 1 – 10 Barbell Skull Crushers

Minute 2 – 10 Standing Dumbbell Tricep Extension

Minute 3 – 15+ Banded Tricep Push Down

Minute 4 – Rest

Set 2: Repeat

Set 3: Repeat

-Directly into-

Set 1:

Minute 1 – 10 Preacher Curls

Minute 2 – 10 Standing Dumbbell Tricep Extension

Minute 3 – 15+ Banded Bicep Curls

Minute 4 – 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!

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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.

Arms & Shoulders Warm Up (Checkmark)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)

-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

Focus: Move with intention and take machine work at an easy/moderate pace

Shoulder Press

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

Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
5 sets: 6 reps – @75-80% of 1RM

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

Diamond Push-ups

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

Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.
4 sets: 10 reps – RPE 7

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

Standing Single Arm DB Shoulder Press

4 sets: 10 reps (each side) – RPE 7

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

DB Snow Angel Raise

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

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

Focus: From a standing position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
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 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: In a standing position, take one dumbbell and hold it by the upper DB head with arms extended overhead. 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

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.

Cooldown/Mobility (Checkmark)

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min bicep stretch on wall

1 min tricep smash (each side)

Athletes Notes

Banded Overhead Shoulder Distraction

Thread the Needle

Bicep Stretch on the Wall

Tricep Smash

Arms and Shoulders (4 Rounds for time)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 DB Snow Angel Raise @ moderate weight – maintain quality

10 DB Spider Curls @ moderate weight – maintain quality

10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Strict Press

DB Snow Angel Raise

DB Spider Curls

Standing Tricep DB French Press

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.