Mayhem Affiliate Bodybuilding 10/15/2022

14
Oct

Mayhem Affiliate Bodybuilding 10/15/2022

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

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

Diamond Push-ups (5 sets: 10 reps)

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

Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.

Diamond Push-ups

https://youtu.be/iKPYFK9QYps

Chin-ups (5 sets: 10 reps)

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

Focus: Chin-ups should be done with a supinated (underhand grip). Rep is completed when chin passes the plane of the bar. Athletes should use a band across the rig if assistance is needed for quality reps.

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.

Standing 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. 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.

Bent Over Banded Tricep Extension (4 sets: 10 reps)

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

Focus: Attach band to rig overhead. Bend at the waist to face the floor while standing. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout to keep tension on Tricep. Show control throughout.

Single DB Double Head Curl (4 sets: 10 reps)

4 sets: 10 reps

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

Core (4 Rounds for time)

For Quality:

15 Overhead Plate Situps

7 Alligator Rolls (each side)

30 sec Face-Up Chinese Plank

30 Flutter Kicks (each side)

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

Rest 2 min

Demo Videos

Overhead Plate Situps

Alligator Rolls

Face-Up Chinese Plank

Offset Overhead Farmer Carry

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 DiamondPushups

10 Chin ups

15 Bent Over Banded Tricep Extension

15 Single DB Double Head Curl

15 Overhead Plate Situps

7 Alligator Rolls (each side)

30 sec Face-Up Chinese Plank

30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)

30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)

-Rest 2 min b/t round-

Cooldown/Mobility

1 min Seal Pose

1 min Bicep Stretch on Wall

1 min Tricep Smash (each side)

Mayhem Ready

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