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 sets

12-9-6

Shoulder Press (95/65)

9-6-3

Strict Dips

-Rest 2 Minutes b/t sets-

3 sets:

20 Incline Dumbbell Curls at RPE8

-Rest :30-

16 Dumbbell Front Raises at RPE7

-Rest :30-

12 Preacher Curls at RPE8

-Rest :30-

8 Dumbbell French Press at RPE7

-Rest :90 b/t sets-

___

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 2 sets of one or both of accessory and cut workout to 2 sets if needed

Athletes Notes

Demo Videos

Strict Press

scale to Dumbbell Strict Press if needed

Ring Dips

Bar Dips

Incline Dumbbell Curls

Dumbbell Front Raises

Preacher Curl

Standing Tricep Dumbbell French Press

Flow

12 Shoulder Press

9 Strict Dips

9 Shoulder Press

6 Strict Dips

6 Shoulder Press

3 Strict Dips

-rest 2 minutes-

Repeat this sequence 2 more times

20 Incline Dumbbell Curls

rest 30 seconds

16 Dumbbell Front Raises

rest 30 seconds

12 Preacher Curls

rest 30 seconds

8 Dumbbell French Press

rest 90 seconds

20 Incline Dumbbell Curls

rest 30 seconds

16 Dumbbell Front Raises

rest 30 seconds

12 Preacher Curls

rest 30 seconds

8 Dumbbell French Press

rest 90 seconds

20 Incline Dumbbell Curls

rest 30 seconds

16 Dumbbell Front Raises

rest 30 seconds

12 Preacher Curls

rest 30 seconds

8 Dumbbell French Press

–
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: 3 reps – @ +85% of 1RM

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

Ring Push-ups

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

Focus: Set up a pair of rings on a pullup bar and lower them until they are 2-3 inches from the floor. Assume a pushup position on the rings, with the hands/rings positioned below the shoulder and feet on the floor. Maintaining an engage core throughout, lower into a push until the chest makes contact with the top of the rings and then push up. Elevate the height of the rings to make this movement easier.
3 sets:15 reps – RPE 7

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

Double DB Z-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 with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
3 sets:15 reps – RPE 7

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

Bent Over Lateral Raises

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

Focus: While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.

Bent Over Lateral Raises
https://youtu.be/LTBSVha1H5g
3 sets:15 reps – RPE 7

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

Standing Alternating DB Curl + Single DB Double Head Curl

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

Focus: grasp a moderate weight dumbbell in each hand. 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. When finished with alternating reps, immediately grasp ONE dumbbell of a slightly heavier weight by each head and perform the remaining curls with both arms working at the same time.
3 sets:10 reps (10 on each side + 10 together) – RPE 7

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

Standing Tricep Extension w/ band

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

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

Focus: Attach band to pull-up bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body
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 Bent Over Lateral Raises se @ moderate weight – maintain quality

10 Standing Alternating DB Curl + Single DB Double Head Curl (10 on each side + 10 together) @ moderate weight – maintain quality

10 Standing Tricep Extension w/ band @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Bent Over Lateral Raises

Standing Alternating DB Curl + Single DB Double Head Curl

Standing Tricep Extensions w/band

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.