Mayhem Affiliate Bodybuilding 12/17/2022
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 (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
Diamond Push-ups (5 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.
Diamond Push-ups
https://youtu.be/iKPYFK9QYps
Ring Row – Feet Elevated (5 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.
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 Preacher Curl (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: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
DB Preacher Curl
https://youtu.be/R4s8obKxrro
Seated Tricep DB French Press (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: In a seated 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. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
Seated Tricep DB French Press
https://youtu.be/tpAWX6mmyOE
Barbell Curl 21’s (3 sets: 21 reps)
*Rest 1:00-1:30 b/t sets
Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.
Barbell 21’s
https://youtu.be/adUowDy55LE
Core (Time)
For Quality:
4 Rounds:
30 Flutter Kicks (each side)
30 Heel taps (each side)
15 sec GHD Hip Extension hold
30 yd Isolateral DB Farmers Carry
(left)
30 yd Isolateral DB Farmers Carry
(right)
*Rest 2:00 b/t sets
Demo Videos
Flutter Kicks
Heel Taps
GHD Hip Extension Hold
Isolateral DB Farmers Carry
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 Diamond Pushups
10 Ring Row – Feet Elevated
15 Seated Tricep DB French Press
15 DB Preacher Curl
30 Flutter Kicks (each side)
30 Heel taps (each side)
15 sec GHD Hip Raise hold
30 yd Isolateral DB Farmers Carry
(left)
30 yd Isolateral DB Farmers Carry
(right)
-Rest 2 min b/t round-
Scoring: Time
Demo Videos
Diamond Pushups
Seated Tricep DB French Press
DB Preacher Curl
Isolateral DB Farmers Carry
heel taps
Cooldown/Mobility
1 min Seal Pose
1 min Bicep Stretch on Wall
1 min Tricep Smash (each side)