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!2 sets:AMRAP 3 Minutes15 Strict Press (75/55) (aiming for unbroken each set)10 Ring Rows-rest 1 minute-AMRAP 3 Minutes15 Dumbbell Spider Curls at RPE815 Dumbbell French Press at RPE8-rest 1 minute-AMRAP 3 Minutes3 Ring Chin Ups1 Wall Walk-rest 3 minutes b/t sets-30 MINUTES VERSION (or less):*For a shorter version today, perform only 1 set
Athletes Notes
0:00 - 3:00 Complete as many reps as you can of 15 Strict Press (aiming for unbroken) and 10 Ring Rows
3:00 - 4:00 Rest
4:00 - 7:00 Complete as many reps as you can of 15 Dumbbell Spider Curls and 15 Dumbbell French Press
7:00 - 8:00 Rest
8:00 - 11:00 Complete as many reps as you can of 3 Ring Chin Ups and 1 Wall Walk
11:00 - 14:00 Rest
14:00 - 17:00 Repeat Strict Press + Row AMRAP
17:00 - 18:00 Rest
18:00 - 21:00 Repeat Dumbbell Spider Curls + Dumbbell French Press AMRAP
21:00 - 22:00 Rest
22:00 - 25:00 Repeat Ring Chin Up + Wall Walk AMRAP
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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 choseRPE 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.
3 Rounds15/12 cal row15 banded bicep curls (light band – fast reps)15/12 cal ski15 banded tricep extensions (light band – fast reps)-into-2 rounds10 PVC pass throughs5 PVC around the worlds (each direction)10 Arm circles (each direction)5 Down dog/seal pose transitions
Focus: Move with intention and take machine work at an easy/moderate pace
5 sets: 5 reps – @ 75% of 1RM
*Rest 2:00-2:30 b/t sets
4 sets: 10 reps - RPE 8*Rest 1:00-1:30 b/t sets
Complete Iron Scap Protocol:Archer: 10 reps (each side) - Heavy BandPulldown: 10 reps - Heavy BandTiger Walk: 20 reps (each side) - Heavy BandWY Negative: 10 reps - Light BandSnow Angel: 10 reps - Light BandBear Hug: 10 reps - Heavy BandATYT: 10 reps - Light Band
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.
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.
1 min banded overhead shoulder distraction (each side)1 min thread the needle (each side)1 min bicep stretch on wall1 min tricep smash (each side)
4 Rounds10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 712 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 710 Standing Barbell Curl @ moderate weight – maintain quality RPE 710 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7-Rest 3 min b/t rounds-