Mayhem Affiliate Bodybuilding 10/18/2022

17
Oct

Mayhem Affiliate Bodybuilding 10/18/2022

Announcements

Wodtober Fest Comptetition is this Saturday, 10/22. Come out and support our members – Bobby, Travys & Lauren.

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)

Upper Body Posterior (Back & Triceps)

3 Rounds

15/12 cal Row

10 Scap Pull-ups

15 Bent Over Barbell Rows (empty bar)

5 Iron Cross (each side)

5 Down Dog/Seal Pose Transitions
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Strength

Strict Pull-ups (6 sets: 8-5-5-3-3-1 reps)

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

Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
* Warm up and build across all 6 sets. The sets should be 5-10 lbs heavier than last week.

Record weight for 1 rep

Double DB Prone Row (4 sets: 10 reps)

4 sets: 10 reps

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

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

Single Arm Lat Pulldown (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 sets

Focus: On a seated lat pull machine, attach a single handle. Grasp with one hand and pull down to shoulder height. Keep the torso balanced during the pull, meaning that you shouldn’t lean away or towards the handle as the movement is performed. Position of the hand will be more neutral rather than a prorated grip like a traditional lat pulludown. Knees are locked under the leg pad and arm is extended overhead. Focus on a strong contraction of the back/pulling back with the elbow not the hands. If you do not have access to a lat pulldown machine, attach a single band to a pullup bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Single Arm Lat Pulldown

https://youtu.be/YTH-0rrQ9RU

Supported Single Arm DB Row (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 sets

Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen

Supported Single Arm DB Row

https://youtu.be/QBjaGx8mS1o

Standing KB Crush Grip French Press (4 sets: 10 reps)

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.

Single Arm DB Kickback (4 sets: 12 reps (each side))

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

Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.

Single Arm DB Kickback

https://youtu.be/GY3I9963Cfg

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.

Upper Body Posterior (Time)

4 Rounds

10 Strict Pullups @ use band to maintain quality if needed

12 Double DB Prone Row @ moderate weight – maintain quality

12 Straight Arm Lat Pull Down @ moderate weight – maintain quality

10 Single Arm DB Kickback @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: Time

Cooldown/Mobility

1 min Standing QL Doorway/Rig Stretch (each side)

1 min Foam Roll Lats

1 min Thread the Needle (each side)

1 min Tricep Lacrosse Ball Smash (each side)

Mayhem Ready

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