Mayhem Affiliate Bodybuilding 10/22/2022

21
Oct

Mayhem Affiliate Bodybuilding 10/22/2022

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

Ring Push-ups (5 sets: 10 reps)

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

Focus: Set up a pair of rings on a pullup bar and lower them until they are 2-3 inches from the floor. Assume a pushup position on the rings, with the hands/rings positioned below the shoulder and feet on the floor. Maintaining an engage core throughout, lower into a push until the chest makes contact with the top of the rings and then push up. Elevate the height of the rings to make this movement easier.

Ring Push-ups

https://youtu.be/PbuNnPueHHU

Strict Pull-ups (5 sets: 10 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.

Ring Dips (4 sets: 10 reps)

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

Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. 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 rings or one foot can be placed on the floor to assist.

DB Spider Curls (4 sets: 10 reps)

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.

DB Spider Curls

https://youtu.be/h8yRwErruQI

Inverted Skull Crusher (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: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.

Inverted Skull Crusher

https://youtu.be/12DAbWuABQc

Incline Dumbbell Hammer Curls (4 sets: 10 reps)

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.

Incline Dumbbell Hammer Curl

https://youtu.be/mtqJkGTyzWo

Core (4 Rounds for time)

For Quality:

15 GHD with medball

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

15 Oblique Med Ball Twists (each side)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

30 sec side plank (each side)

30 sec plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets1

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 Ring Pushups

10 Strict Pullups

15 Inverted Skull Crusher

15 Incline Dumbbell Curls

15 GHD with medball

15 Oblique Med Ball Twists (each side)

30 sec side plank (each side)

30 sec plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

-Rest 2 min b/t round-

Scoring: Time

Cooldown/Mobility

1 min Seal Pose

1 min Bicep Stretch on Wall

1 min Tricep Smash (each side)

Mayhem Ready

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