Mayhem Affiliate Bodybuilding 10/14/2022

13
Oct

Mayhem Affiliate Bodybuilding 10/14/2022

Announcements

“Bring a Friend” – Saturday, October 15th

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

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 (6 sets: 8-5-5-3-3-1 reps)

*Rest 2:00-2:30 b/t sets

* Warm up and build across all 6 sets. The sets should be 5-10 lbs heavier than last week.

Record weight for your 1 rep

Focus: Effort should be moderate across all rounds. Approach to the barbell will range from touch and go on light weight to purposeful singles on heavier weight. Barbell weight should increase from 40% to 55% to 70%. Athletes should be mindful of shoulder fatigue from HS walk that can affect barbell efficiency.

Seated Alternating Double DB Shoulder Press (4 sets: 10 reps)

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

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

Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).

Seated Alternating Double DB Shoulder Press

https://youtu.be/vV-Z2lYFduI

Ring Y Raise (4 sets: 10 reps
)

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

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms into a Y position until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders throughout the movement but close enough that movement is able to be controlled at all times.

Ring Y Raise

https://youtu.be/WVczdS3d9nE

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

Weighted Hip Thrust (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: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.

Russian Kettlebell Swing (4 sets: 10 reps)

*Rest 2:00-2:30 b/t sets

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

Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.

Russian Kettlebell Swing

https://youtu.be/THVaRm89i1Q

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 (4 Rounds for time)

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Seated Alternating Double DB Shoulder Press @ moderate weight

10 Ring Y Raise @ moderate weight

10 GHD Hip Raise @ maintain quality

10 Russian Kettlebell Swing @ moderate weight

-Rest 3 min b/t rounds-

Scoring: Time

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 Ready

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