Mayhem Affiliate Bodybuilding 7/22/2022

21
Jul

Mayhem Affiliate Bodybuilding 7/22/2022

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.

Warm-up

Warm-up (No Measure)

Shoulder and Glutes

Crossover Symmetry Warm-up

-into-

Hip Halo Warm-up
Focus: Move with intention and focus on each movement you are performing

Strength

Shoulder Press (8/6/4/2/4/6/8) (7 sets: 8/6/4/2/4/6/8 )

*Attempt to add a small amount of weight (5-10lbs) from last week’s loading

Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.

*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.

Seated Arnold Press (4 sets: 12 reps)

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

*Build to a moderate weight; stay the same or build across

Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.

Seated Arnold Press

https://youtu.be/D07XHj7G7iA

Ring Y Raise (4 sets: 10 reps)

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

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms into a Y position until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders throughout the movement but close enough that movement is able to be controlled at all times.

Ring Y Raise

https://youtu.be/WVczdS3d9nE

Crossover Symmetry Iron Scap Protocol

Complete Iron Scap Protocol

Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.

Split Stance DB Romanian Deadlift (4 sets: 10 reps per side)

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

Focus: Holding dumbbells in each hand, assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round. Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets.

Split Stance DB Romanian Deadlift

https://youtu.be/ndDU3CD0Dnk

Band Pull Through (4 sets: 12 reps)

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

*Build to a moderate resistance; stay the same or build across sets

Focus: Attach a moderate/heavy weight band to a rig at knee height. Turn away from the rig and grasp the band with each hand with a thumb forward grip between the legs. Step forward and lean forward slightly when the band is under tension. Hinge by pushing the hips back and then forcefully contract the glutes to drive the hips forward to full extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

Band Pull Through

https://youtu.be/NO-NevrDrjE

Weighted Hip Thrust (4 sets: 15 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.

Cooldown/Mobility

Cooldown/Mobility

1 min Banded Overhead Shoulder Distraction (each side)

1 min Thread the Needle (each side)

1 min Pigeon Pose (each side)

30 sec Cross Leg Forward Fold (repeat with opposite leg on top)

1 min Foam Roll Glutes (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.

Metcon (Time)

Shoulder/Glutes

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Seated Arnold Press @ moderate weight

10 Ring Y Raise @ maintain quality

10 Split Stance DB Romanian Deadlift (each side) @moderate wight

15 Band Pull Through @ moderate weight band

-Rest 3 min b/t rounds-

Scoring: Time
Seated Arnold Press

https://youtu.be/D07XHj7G7iA

Ring Y Raise

https://youtu.be/WVczdS3d9nE

Split Stance DB Romanian Deadlift

https://youtu.be/ndDU3CD0Dnk

Band Pull Through

https://youtu.be/NO-NevrDrjE

Mayhem Ready

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