Mayhem Affiliate Bodybuilding 5/20/2023

19
May

Mayhem Affiliate Bodybuilding 5/20/2023

Announcements

T-Shirt Sale 20% OFF

CrossFit Natomas – Open Gym

Bodybuilding RPE Scale

RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose

RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

Arms and Core Warm-up (Checkmark)

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-

3 rounds:

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Demo Videos

Banded bicep curls (light band – fast reps)

Banded tricep extensions (light band – fast reps)

Alt Leg V-ups (each side)

Lying Heel Taps (each side)

Cat/Cows
Focus: Move with intention and focus on each movement you are performing

Banded Pushups (5 sets: 10 reps – RPE 7)

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

Focus: Take a light/moderate weight band place it across the back and loop through the palm of each hand. Assume a pushup position and perform standard pushups by touching the chest to the floor and then pressing to full extension. Keep a tight plank position with the body. Modify to pushups on a racked bar or the side of a box if needed.

Banded Pushups

https://youtu.be/7usDIUnlfNw

Chin-ups (5 sets: 10 reps – RPE 8)

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

Focus: Chin-ups should be done with a supinated (underhand grip). Rep is completed when chin passes the plane of the bar. Athletes should use a band across the rig if assistance is needed for quality reps.

Tricep Dips (4 sets: 10 reps – RPE 8)

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

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). 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 bars or one foot can be placed on the floor to assist.

Tricep Dips
https://youtu.be/o2qX3Zb5mvg

Standing Barbell Curl (4 sets: 10 reps – RPE 8)

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).

Standing Tricep DB French Press (4 sets: 10 reps – RPE 8)

*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

Standing Alternating DB Curl + Single DB Double Head Curl (4 sets: 8 reps each side then 8 together – RPE 8)

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

Focus: grasp a moderate weight dumbbell in each hand. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep. When finished with alternating reps, immediately grasp ONE dumbbell of a slightly heavier weight by each head and perform the remaining curls with both arms working at the same time.

Core (Time)

4 Rounds

15 Overhead Plate Situps

10 Strict Hanging Leg Raise

15 Oblique twists with medball (each side)

7 Alligator Rolls (each side)

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

Scoring: Time

Demo Videos

Overhead Plate Situps

Strict Hanging Leg Raise

Alligator Rolls

Seated Oblique Twists with Med Ball

Cooldown/Mobility (Checkmark)

1 min Seal Pose

1 min Bicep Stretch on Wall

1 min Tricep Smash (each side)

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 and Core (Time)

4 rounds:

10 Banded Pushups @ moderate weight RPE 7

10 Chin-Ups @ moderate weight RPE 7

10 Standing Tricep DB French Press @ moderate weight RPE 7

10 Standing Barbell Curl @ moderate weight RPE 7

15 Overhead Plate Situps

10 Strict Hanging Leg Raise

15 Oblique twists with medball (each side)

7 Alligator Rolls (each side)

:45 sec Overhead DB Hold (each side)

*Rest 3 minutes b/t rounds

Scoring: Time

Demo Video

Banded Pushups

Chin Ups

Standing Tricep DB French Press

Standing Barbell Curl

Overhead Plate Situps

Strict Hanging Leg Raise

Alligator Rolls

Seated Oblique Twists with Med Ball