Mayhem Affiliate Bodybuilding 1/4/2023
Announcements
(1/04/2023) ALL CLASSES THIS EVENING ARE CANCELLED DUE TO THE SEVERITY OF THE FORECASTED STORM. We do apologize for any inconvenience. Please check today’s workout for the modified At-Home Version.
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)
Lower Body Push/Pull
Hip Halo Activation
-into-
3 rounds
15/12 Bike Erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Strength
Back Squat (8 sets: 4 reps @ RPE 7.5/10 (heavier than last time we saw this weight))
*Rest 2:00-2:30 b/t sets
Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
Deadlift (8 sets: 4 reps @ RPE 7.5/10 (heavier than last time we saw this weight))
*Rest 2:00-2:30 b/t sets
Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
Goblet Squat: 1 and a Half Reps (4 sets: 10 reps
)
*Build to a moderate weight; stay the same or build across sets
Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
Goblet Squat: 1 and a Half Reps
https://youtu.be/lSWnhzfRE7o
Lying Banded Hamstring Curl (4 sets: 10 reps)
*Rest 1:30-2:00 b/t sets
Alternating Double DB Step Back Lunges (Front Rack) (4 sets: 10 reps (each side))
*Rest 2:00-2:30 b/t sets
Focus: Athlete will use two dumbbells and rack them somewhere on the shoulders. Step back, touching the back knee to the floor, and stand. Use a weight that will allow for stable, controlled movement across sets.
Seated Dumbbell Calf Raise (4 sets: 15-20 reps)
*Rest 1:30-2:00 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge
Seated Dumbbell Calf Raise
https://youtu.be/Td3eYhsaoGE
Cooldown/Mobility
1 min Couch Stretch (each side)
1 min Quad Smash (each side)
1 min Forward Fold (straight legs)
1 min Calf Stretch on Wall (each side)
2 min Foam Roll all of Lower Body
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.
Lower Body Push/Pull (Time)
4 Rounds
10 Goblet Squat: 1 and a Half Reps @ moderate weight
10 Lying DB Hamstring Curl @ moderate weight
10 Alternating Double DB Step Back Lunges (Front Rack) @ moderate weight
15 Seated Dumbbell Calf Raise @ moderate weight
-Rest 3 min b/t rounds-
Scoring: Time
Demo Videos
Goblet Squat: 1 and a Half Reps
Seated Dumbbell Calf Raise
Mayhem Ready
Sneaky way to get otherwise sensitive folk to tolerate the foam roller. Movement without motion = increased tolerance.
For those who may have missed the recent convo on foam rolling, get caught up here: instagram.com/p/CV0YBQFrYtd