Mayhem Affiliate Bodybuilding 10/4/2022

3
Oct

Mayhem Affiliate Bodybuilding 10/4/2022

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)

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 weights in notes, log last heavy single

Ring Row – Feet Elevated (4 sets: 10 reps)

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

Focus: Athletes will need a set of rings and some type of item (bench, box, or stacked plates) to elevate their feet. Rings should be set up so that the bottom of the rings are at the top of the athlete’s hip when standing. Foot platform should be at a height that allows athlete to be completely parallel when athletes are at the top of the rep (with rings making contact with the outside of the chest). Another measurement that typically works is using a platform that is right at knee level. Athlete should lie back hanging from rings with straight legs on their elevated platform and row until rings make contact with the outside of the chest. Core should stay engaged and legs straight. Athletes should avoid “kipping” the rep.

Lat Pulldowns – Neutral Close Grip (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: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With a neutral grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach bands to a pullup bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Lat Pulldowns – Neutral Close Grip

https://youtu.be/kxeklf1Tkhw

Seated Straight Bar Row (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: On a seated cable machine, position body so that legs are extended but not locked out. Attached a lat pulldown bar or straight bar and use a grip slightly outside of shoulder width. Strong contraction of the back/pulling back with the elbow not the hands. Handle should come to the lower torso. A slight lean back is acceptable with the row portion of this movement. When returning the arms to extension, allow the back/lats to go into a slight stretch rather than just stopping at full arm extension. If you do not have access to a seated row, attach a PVC pipe to a rig via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Seated Straight Bar Row

https://youtu.be/tvdukx_wxag

Standing Tricep DB French Press (Standing Tricep DB French Press)

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

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

Focus: In a standing position, take one dumbbell and hold it by the upper DB head with arms extended overhead. 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.

Standing Tricep DB French Press

https://youtu.be/hUwvvLnzxsg

Single Arm DB Skull Crusher (4 sets: 12 reps)

4 sets: 10 reps (each side)

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

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 (4 Rounds for time)

4 Rounds

10 Strict Pullups @ use band to maintain quality if needed

12 Ring Row – Feet Elevated @ moderate weight – maintain quality

12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality

10 Standing Tricep DB French Press @ 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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