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!

3-4 sets:

10 Seated Dumbbell Strict Press at RPE 8-9

20 Incline Dumbbell Curls at RPE 8-9

-rest 1 minute-

10 Upright Rows at RPE 8-9

20 Dumbbell Tricep Kickback Extensions (each side) at RPE 8-9

-rest 2 minutes b/t sets-

-DIRECTLY AFTERWARDS-

3 sets:

60 seconds of Max Strict handstand push ups

-rest 30 seconds-

60 seconds of Max Banded Curls

-rest 30 seconds-

60 Seconds of Max Banded French Press (moderate weight)

-rest 2 minutes between sets-

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 Seated Strict Press

Incline Dumbbell Curls

Upright Row

Dumbbell Tricep Kickback Extensions

Strict Handstand Push Up

Banded Bicep Curls

Banded French Press

Flow

10 Seated Dumbbell Strict Press at RPE 8-9

20 Incline Dumbbell Curls at RPE 8-9

-rest 1 minute-

10 Upright Rows at RPE 8-9

20 Dumbbell Tricep Kickback Extensions (each side) at RPE 8-9

-rest 2 minutes b/t sets-

10 Seated Dumbbell Strict Press at RPE 8-9

20 Incline Dumbbell Curls at RPE 8-9

-rest 1 minute-

10 Upright Rows at RPE 8-9

20 Dumbbell Tricep Kickback Extensions (each side) at RPE 8-9

-rest 2 minutes b/t sets-

10 Seated Dumbbell Strict Press at RPE 8-9

20 Incline Dumbbell Curls at RPE 8-9

-rest 1 minute-

10 Upright Rows at RPE 8-9

20 Dumbbell Tricep Kickback Extensions (each side) at RPE 8-9

-rest 2 minutes b/t sets-

10 Seated Dumbbell Strict Press at RPE 8-9

20 Incline Dumbbell Curls at RPE 8-9

-rest 1 minute-

10 Upright Rows at RPE 8-9

20 Dumbbell Tricep Kickback Extensions (each side) at RPE 8-9

-rest 2 minutes b/t sets-

-DIRECTLY AFTERWARDS-

60 seconds of Max Strict handstand push ups

-rest 30 seconds-

60 seconds of Max Banded Curls

-rest 30 seconds-

60 Seconds of Max Banded French Press (moderate weight)

-rest 2 minutes between sets-

60 seconds of Max Strict handstand push ups

-rest 30 seconds-

60 seconds of Max Banded Curls

-rest 30 seconds-

60 Seconds of Max Banded French Press (moderate weight)

-rest 2 minutes between sets-60 seconds of Max Strict handstand push ups

-rest 30 seconds-

60 seconds of Max Banded Curls

-rest 30 seconds-

60 Seconds of Max Banded French Press (moderate weight)

-rest 2 minutes between sets-

–
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: 7 reps – @75-80% of 1RM

*Rest 2:00-2:30 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

Seated Alternating Double DB Shoulder 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, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. 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).
3 sets: 15 reps (each side) – RPE 7

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

Incline Dumbbell Hammer 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: 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. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.
3 sets: 15 reps – RPE 7

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

Ring Y Raise

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

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms into a Y position until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders throughout the movement but close enough that movement is able to be controlled at all times.
3 sets: 15 reps – RPE 7

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

Ring Dips

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

Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the rings or one foot can be placed on the floor to assist.
3 sets: 15 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 Ring Y Raise @ moderate weight – maintain quality

10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality

10 Ring Dips @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Strict Press

Ring Y Raise

Incline Dumbbell Hammer Curls

Ring Dips

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.