Mayhem Affiliate Bodybuilding 2/6/2023
CrossFit Natomas – Open Gym
What’s this new cycle?
This cycle moves to the traditional upper body push, upper body pull, lower body push/pull seen previously in this programming (earlier in 2022) as well as in classical bodybuilding programming abroad.
This cycle will have athletes increasing in weight and decreasing in volume across 8 weeks, followed by a deload week, and then a max week. The cycle also introduces the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
What are Mechanical Drop Sets (MDS)?
Mechanical Drop Sets should start with a somewhat strict movement and progressively get easier due to subsequent movements utilizing better mechanical advantage as fatigue sets in on the current exercise. The same weight should be used throughout. Loading should allow the athlete to work the current movement until fatigue begins to affect form, at which point the athlete immediately goes into the next movement, progresses to the beginnings of form breakdown, and then repeats with the final movement. A classic example of this is shoulder press into push press into push jerk.
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.
Chest & Tricep Warm-up (Checkmark)
Crossover Symmetry Warm-up
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 Band Pull-A-Parts
5 PVC Around the Worlds (each way)
10 Wall Angels
5 Scorpions (each side)
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Bench Press (4 sets: 10 reps @ Challenging Weight for 10 reps)
*Rest 2:00-2:30 b/t sets
Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
Barbell Incline Bench Press (4 sets: 10 Reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
D-Ball Bench Press (4 sets: 15-20 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Athlete will lay back on a flat bench, holding a moderate weight d-ball on either side in a crush-style grip. Due to pressing over the face, athletes should be sure to chalk up and have a solid grip on the d-ball. If grip begins to slip, athletes should stop immediately, sit up, and regrip before continuing. D-ball will be pressed towards the ceiling and lowered to the chest to complete a rep.
D-Ball Bench Press
https://youtu.be/T8xQZPz4Kus
Flat Bench DB Chest Fly (4 sets: 12 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: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
Flat Bench DB Chest Fly
https://youtu.be/gasK_1fNVdk
Standing Tricep Extension w/ band (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: Attach band to pull-up bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body
Single Arm DB Kickback (4 sets: 10 reps (each side))
*Rest 1:00-1:30 b/t sets
Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
Single Arm DB Kickback
https://youtu.be/GY3I9963Cfg
Cooldown/Mobility (Checkmark)
1 min Pec Stretch against Door/Rig
1 min Lacrosse Ball Pec Smash (each side)
1 min Overhead Elbow Grab Tricep stretch (each side)
1 min Tricep Lacrosse Ball Smash (each side)
Focus: Do your mobility work to keep range of motion. Pec Stretch consists of raising bent arm to the side to make an “L”, raise arm so that upper arm is at a 45 degree angle to the neck and place forearm against rig/door frame. Slowly lean into stretch.
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.
Chest and Triceps (Time)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Barbell Incline Bench Press @ Moderate weight – maintain control and quality
12 Flat Bench DB Chest Fly @ moderate weight – maintain quality
10 Standing Tricep Extension w/ band @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Scoring: Time
Demo Videos
Flat Bench DB Chest Fly
Standing Tricep Extension with Band