Mayhem Affiliate Bodybuilding 1/21/2023

21
Jan

Mayhem Affiliate Bodybuilding 1/21/2023

CrossFit Natomas – Open Gym

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.

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Warm-up (No Measure)

Arms and Core

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
Focus: Move with intention and take machine work at an easy/moderate pace

Strength

Deficit Pushups (5 sets: 10 reps)

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

Focus: Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit pushups if you can perform regular pushups without assistance. Recommended deficit is 45lb hi-temp plates.

Deficit Push-ups

https://youtu.be/8EBucDnJR4A

Body Row on Racked Barbell (5 sets: 10 reps)

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

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

Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.

Body Row on Racked Barbell

https://youtu.be/TNmIC0slenQ

Tricep Dips (4 sets: 10 reps)

*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.

DB Preacher Curl (4 sets: 10 reps)

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.

DB Preacher Curl

https://youtu.be/R4s8obKxrro

Inverted Skull Crusher (4 sets: 10 reps)

*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.

Inverted Skull Crusher

https://youtu.be/12DAbWuABQc

Seated Alternating DB Curl (4 sets: 10 reps (each side))

*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. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). 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.

Seated Alternating DB Curl

https://youtu.be/ar3DtSzT1lg

Core (Time)

For Quality:

4 rounds

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Ab wheels

60 Sec Plank Hold

30 yd Banded KB Overhead Walk

*Rest 2:00 b/t sets

Demo Videos

Single Arm KB Sit Up

Dip Support Leg Raise

Ab Wheel

Plank

Banded Kettlebell Overhead Walk

Cooldown/Mobility

1 min Seal Pose

1 min Bicep Stretch on Wall

1 min Tricep Smash (each side)

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.

Arms/Core (Time)

4 Rounds

10 Deficit Pushups

10 Body Row on Racked Barbell

15 Inverted Skull Crusher

15 DB Preacher Curl

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Ab wheels

30 yd Banded KB Overhead Walk

*Rest 2:00 b/t sets

Scoring: Time
Demo Videos

Deficit Pushups

Body Row on Racked Barbell

Inverted Skull Crusher

DB Preacher Curl

Single Arm KB Sit Up

Dip Support Leg Raise

Ab Wheel

Plank

Banded Kettlebell Overhead Walk

Mayhem Ready

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