Mayhem Affiliate Bodybuilding 1/27/2023
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.
Warm-up (No Measure)
Shoulder and Glutes
Crossover Symmetry Warm-up
-into-
Hip Halo Warm-up
Focus: Move with intention and focus on each movement you are performing
Strength
Shoulder Press (Find a 1RM)
*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.
Leaning Lateral Raise (4 sets: 10 reps (each side))
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a light weight, stay the same or build across sets
Seated Single Arm DB Press (4 sets: 10 reps (each side))
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
Crossover Symmetry Iron Scap Protocol
Complete Iron Scap Protocol
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.
GHD Hip Extension (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.
GHD Hip Extension
https://youtu.be/-C2OcAP9fg4
Kneeling Banded Hip Extension (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate resistance; stay the same or build across sets
Attach a moderate weight band to the rig at knee height. Loop the free end around the body and face away from the rig. Band should be placed across the hip and a kneeling setup position should be assumed. Place a box or band in front of the box to stabilize against with the hands. Extend the hips forward, away from the rig by engaging/squeezing the glutes. Pause momentarily at full extension and return to start position.
Kneeling Banded Hip Extension
https://youtu.be/jKmOxSXTpDo
Deficit Sumo DB/KB Deadlift (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.
Deficit Sumo DB/KB Deadlift
https://youtu.be/ZPEqNQ9OFsM
Cooldown/Mobility
1 min Banded Overhead Shoulder Distraction (each side)
1 min Thread the Needle (each side)
1 min Pigeon Pose (each side)
30 sec Cross Leg Forward Fold (repeat with opposite leg on top)
1 min Foam Roll Glutes (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.
Shoulder/Glutes (Time)
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Single Arm DB Press @ moderate weight
10 Leaning Lateral Raise @ moderate weight
10 GHD Hip Extension @ maintain quality
10 Deficit Sumo DB/KB Deadlift @ moderate weight
-Rest 3 min b/t rounds-
Scoring: Time
Demo Videos
Seated Single Arm DB Press
Leaning Lateral Raise
Hip Extension
Deficit Sumo DB/KB Deadlift