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!
AMRAP 12 Minutes
1, 2, 3…
Wall Walk
3, 6, 9…
Toes to Bar
-rest 2-3 minutes-
5 sets
5 Standing Barbell Curl @ RPE 8-9
-rest 1 minute-
5 Standing Barbell French Press @RPE 8-9
-rest 1 minute b/t sets-
*Aim to go to failure on the 5th set
-rest 2-3 minutes-
Lateral Raise Dumbbell Drop Set
3 sets with a light Dumbbell
AMRAP Seated Lateral Raise (leave 1 rep in the tank)
-straight into-
AMRAP Seated L-Lateral Raise (leave 1 rep in the tank)
-rest 2 minutes b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the AMRAP or Lateral Raises at the end (based on what you need to work on more)
Athletes Notes
Wall Walk
Toes to Bar
Barbell Bicep Curl
Standing Barbell French Press
Seated Lateral Raise
Seated L-Lateral Raises
Workout Flow
On a 12:00 clock:
1 Wall Walk
3 Toes To Bar
2 Wall Walk
6 Toes To Bar
3 Wall Walk
9 Toes To Bar
4 Wall Walk
12 Toes To Bar
… continue adding 1 Wall Walk and 3 Toes To Bar each set until the 12:00 is up.
-rest 2:00-3:00-
5 Standing Barbell Curl
-rest 1 minute-
5 Standing Barbell French Press
-rest 1 minute-
5 Standing Barbell Curl
-rest 1 minute-
5 Standing Barbell French Press
-rest 1 minute-
5 Standing Barbell Curl
-rest 1 minute-
5 Standing Barbell French Press
-rest 1 minute-
5 Standing Barbell Curl
-rest 1 minute-
5 Standing Barbell French Press
-rest 1 minute-
5 Standing Barbell Curl
-rest 1 minute-
5 Standing Barbell French Press
-rest 2:00-3:00-
AMRAP Seated Lateral Raise (leave 1 rep in the tank)
-straight into-
AMRAP Seated L-Lateral Raise (leave 1 rep in the tank)
-rest 2 minutes-
AMRAP Seated Lateral Raise (leave 1 rep in the tank)
-straight into-
AMRAP Seated L-Lateral Raise (leave 1 rep in the tank)
-rest 2 minutes-
AMRAP Seated Lateral Raise (leave 1 rep in the tank)
-straight into-
AMRAP Seated L-Lateral Raise (leave 1 rep in the tank)
–
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!
()
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.
5 sets: 7 Reps – @ 75-80% 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
Plate Front Raise
*Rest 1:00-1:30 b/t sets
Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion.
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.
Single Dumbbell Waiter Hold Curl
*Rest 1:00-1:30 b/t sets
Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Tricep Dips
*Rest 1:00-1:30 b/t sets
Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). 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 bars 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
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 Plate Front Raise @ moderate weight – maintain quality
10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality
10 Tricep Dips @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Plate Front Raise
Single Dumbbell Waiter Hold Curl
Tricep 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.