Swamp City Fitness – Mayhem Affiliate – 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!
Work to Heavy
3 Rep Bench Press
-Then-
75 Bench Press @40% + 5# of 1RM Bench Press
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
For time:
50 Strict Pull Ups
*Perform 10 Push Ups to start, at every break, and to finish.
**Cap: 12 minutes
***You must be able to do 10 strict unbroken pull ups to perform Rx
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy Bench press or the metcon at the end (based on what you need to work on more)
Athletes Notes
Demo Videos
Bench Press
Strict Pull Up
Push Up
Workout Flow
Work to Heavy Set of 3 Bench Press
-rest as needed-
then
Accumulate 75 Reps Bench Press @ 40% + 5# of 1RM Bench Press
*rest 1:00 after each time you break
-rest 2:00-3:00-
then, for time:
10 push ups
then
Begin to accumulate 50 Strict Pull Ups for Time
*perform 10 push ups each break
Once 50 pull ups have been completed, do 10 final push ups
–
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!
Current Bodybuilding Cycle: Week 9 of 17 (No Measure)
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a slightly varied rep scheme with small cycles strategically placed to allow for maximum return on investment. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5×5 to set the weight athletes will use the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will take us into the end of April.
Length: This cycle will be a 17 week long cycle starting with a familiarization week and move into varied weeks and small cycles within. This cycle is longer and will test athletes throughout.
Mayhem Bodybuilding Goals
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
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.
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Chest & Triceps 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.
1 sets: 1 Reps – @ Test week
*Rest 2:00-2:30 b/t sets
Barbell Incline 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: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. 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.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Hex Press
*Rest 1:00-1:30 b/t sets
Focus: Sitting back on a flat bench with a dumbbell in each hand, assume a neutral grip position and press the dumbbells to the ceiling and together. Perform a DB bench while maintain a neutral grip and dumbbells pushed together throughout the pressing motion.
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
Double DB Skull Crushers
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Seated Tricep DB French Press
*Rest 1:00-1:30 b/t sets
Focus: In a seated 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. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
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.
Chest and Triceps (4 Rounds for time)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Barbell Incline Bench Press @ Moderate weight – maintain control and quality
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Seated Tricep DB French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Barbell Incline Bench Press
Seated Chest Fly with Bands
Seated Tricep DB French Press
