Mayhem Affiliate Bodybuilding 11/16/2022
Announcements
Please RSVP for CFN Holiday Party by 11/20 on Evite.
http://evite.me/X8uvW3de6D
2022 – HOLIDAY SCHEDULE:
Thursday, (Thanksgiving Day) November 24: 9:00AM ONLY
Friday, (Day after Thanksgiving), November 25: CLOSED ALL DAY
Saturday, November 26: 9:00AM CLASS, 10-12PM OPEN GYM
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 (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 (7 sets: 6 reps @ RPE 7/10)
*Rest 2:00-2:30 b/t sets
Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
Deadlift (7 sets: 6 reps @ RPE 7/10)
*Rest 2:00-2:30 b/t sets
Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
Barbell Front Squat: 1 and a Half Reps (4 sets: 8 reps
)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Rack a barbell in the front rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
DB Good Mornings (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: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.
DB Good Mornings
https://youtu.be/7T_cWbUzMwM
Weighted Hip Thrust (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: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
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 (Time)
4 Rounds
10 Barbell Front Squat: 1 and a Half Reps @ moderate weight
10 DB Good Mornings @ moderate weight
10 Weighted Hip Thrust @ 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