Mayhem Affiliate Bodybuilding 10/5/2022
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.
()
Warm-up
Warm-up (No Measure)
Lower Body Push/Pull
Hip Halo Activation
-into-
3 rounds
15/12 Bike Erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Strength
Back Squat (6 sets: 8-5-5-3-3-1 reps)
* 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
Deadlift (6 sets: 8-5-5-3-3-1 reps)
* 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
Back Racked Barbell Box Step-ups (4 sets: 10 reps)
*Rest 1:30-2:00 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the back rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
Back Racked Barbell Box Step-ups
https://youtu.be/99SeVpz1Kao
Lying Banded Hamstring Curl (4 sets: 10 reps)
*Rest 1:30-2:00 b/t sets
Rear Foot Elevated DB Split Squat (Rear foot elevated DB Split Squat)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
Rear foot elevated DB Split Squat
https://youtu.be/x5CeQjVetOU
Standing Barbell Calf Raise (4 sets: 15-20 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge
Standing Barbell Calf Raise
https://youtu.be/IBhLc4VsjxM
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.
Lower Body Push/Pull (4 Rounds for time)
4 Rounds
10 Back Racked Barbell Box Step-Ups @ moderate weight
10 Lying DB Hamstring Curl @ moderate weight
10 Rear foot elevated DB Split Squat @ moderate weight
15 Standing Barbell Calf Raise @ moderate weight
-Rest 3 min b/t rounds-
Scoring: Time
Cooldown/Mobility
1 min Couch Stretch (each side)
1 min Quad Smash (each side)
1 min Forward Fold (straight legs)
1 min Calf Stretch on Wall (each side)
2 min Foam Roll all of Lower Body
Mayhem Ready
Sneaky way to get otherwise sensitive folk to tolerate the foam roller. Movement without motion = increased tolerance.
For those who may have missed the recent convo on foam rolling, get caught up here: instagram.com/p/CV0YBQFrYtd