Swamp City Fitness – Mayhem Affiliate – 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!
Work to Heavy Set of 3 Single Arm Dumbbell Shoulder Press (each arm)
-Then-
75 Reps @light load +5# from last time (35/25 can be a good weight for many) on each arm in least amount of sets possible
—use weak arm and match each set with stronger arm.
-rest 2-3 minutes-
10 Sets
10 Barbell Drag Curls RPE 8/10
10 Barbell Skull Crushers RPE 8/10
-rest 1 minute b/t set-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy shoulder press or the accessory sets to 5 at the end (based on what you need to work on more)
Athletes Notes
Demo Videos
Single Arm Strict Press
Barbell Drag Curls
Barbell Skull Crushers
Workout Flow
Work to Heavy Set of 3 Single Arm Dumbbell Shoulder Press (each arm)
-rest as needed-
Accumulate 75 Reps @light load +5# from last time on each arm in least amount of sets possible
—use weak arm and match each set with stronger arm.
rest 2:00-3:00
10 Barbell Drag Curls
10 Barbell Skull Crushers
-rest 1:00-
10 Barbell Drag Curls
10 Barbell Skull Crushers
-rest 1:00-
10 Barbell Drag Curls
10 Barbell Skull Crushers
-rest 1:00-
10 Barbell Drag Curls
10 Barbell Skull Crushers
-rest 1:00-
10 Barbell Drag Curls
10 Barbell Skull Crushers
-rest 1:00-
10 Barbell Drag Curls
10 Barbell Skull Crushers
-rest 1:00-
10 Barbell Drag Curls
10 Barbell Skull Crushers
-rest 1:00-
10 Barbell Drag Curls
10 Barbell Skull Crushers
-rest 1:00-
10 Barbell Drag Curls
10 Barbell Skull Crushers
-rest 1:00-
10 Barbell Drag Curls
10 Barbell Skull Crushers
–
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 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
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.
4 sets: 2 Reps – @ +90%
*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
Seated Single Arm DB Press
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
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
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.
Standing Barbell Curl
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Inverted Skull Crusher
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
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 Standing Barbell Curl @ moderate weight – maintain quality
10 Inverted Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
DB Snow Angel Raise
Standing Barbell Curl
Inverted Skull Crusher
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.