Mayhem Affiliate Bodybuilding 7/20/2022
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
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 (8/6/4/2/4/6/8) (7 sets: 8/6/4/2/4/6/8)
*Rest 2:00-2:30 b/t sets
*Attempt to add a small amount of weight (5-10lbs) from last week’s loading
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.
*Pyramid sets. Athletes have 7 sets of building and reducing weight across sets. Weight selected should be moderately challenging for the reps on that set. This means that athlete should be able to complete the required number of reps but would experience a form breakdown if attempting more reps at that weight for that set. Weight increases as reps decrease and athletes will use the same weight for both 8 rep sets. Slightly heavier weight is used for 6 reps sets (same weight for both). Slightly heavier weight is used for 4 reps sets (same weight for both). Heaviest weight is used for 2 rep set.
Deadlift (8/6/4/2/4/6/8) (7 sets: 8/6/4/2/4/6/8 )
*Rest 2:00-2:30 b/t sets
*Attempt to add a small amount of weight (5-10lbs) from last week’s loading
Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.
*Pyramid sets. Athletes have 7 sets of building and reducing weight across sets. Weight selected should be moderately challenging for the reps on that set. This means that athlete should be able to complete the required number of reps but would experience a form breakdown if attempting more reps at that weight for that set. Weight increases as reps decrease and athletes will use the same weight for both 8 rep sets. Slightly heavier weight is used for 6 reps sets (same weight for both). Slightly heavier weight is used for 4 reps sets (same weight for both). Heaviest weight is used for 2 rep set.
Barbell Front Squat: 1 and a Half Reps (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: 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 Lunge Walkthroughs (4 sets: 10 reps per side )
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Holding two dumbbells in the rack position, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.
GHD Nordic (Hamstring) Curl (4 sets: 10 reps per side)
*Rest 1:30-2:00 b/t sets
Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping
GHD Nordic (Hamstring) Curl
https://youtu.be/Lgibr8od0yA
Seated Dumbbell Calf Raise (4 sets: 15-20 reps)
*Rest 1:30-2:00 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 dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge
Seated Dumbbell Calf Raise
https://youtu.be/Td3eYhsaoGE
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 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.
Metcon (Time)
Lower Body Push/Pull
4 Rounds
10 Barbell Front Squat: 1 and a Half Reps @ moderate weight
10 DB Lunge Walkthroughs (each side) @ moderate weight
10 GHD Nordic (Hamstring) Curl) @ moderate weight
15 Seated Dumbbell Calf Raise @ moderate weight
-Rest 3 min b/t rounds-
Scoring: Time
GHD Nordic Curl
https://youtu.be/Lgibr8od0yA
Seated Dumbbell Calf Raise
https://youtu.be/Td3eYhsaoGE
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