Mayhem Affiliate Bodybuilding 7/27/2022

Announcements

New class time – M,W,F 9am
Starting August 1st

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 (7/5/3/1/3/5/7) (7 sets: 7/5/3/1/3/5/7)

*Rest 2:00-2:30 b/t sets

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

7 Sets

Set 1: 7 reps

Set 2: 5 reps

Set 3: 3 reps

Set 4: 1 reps

Set 5: 3 reps

Set 6: 5 reps

Set 7: 7 reps

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 7 rep sets. Slightly heavier weight is used for 5 reps sets (same weight for both). Slightly heavier weight is used for 3 reps sets (same weight for both). Heaviest weight is used for 1 rep set.

Deadlift (7/5/3/1/3/5/7) (7 sets: 7/5/3/1/3/5/7)

*Rest 2:00-2:30 b/t sets

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

7 Sets

Set 1: 7 reps

Set 2: 5 reps

Set 3: 3 reps

Set 4: 1 reps

Set 5: 3 reps

Set 6: 5 reps

Set 7: 7 reps

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.

DB Walking Lunges (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: Find an area that 30 yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets. Consider using straps during this movement so that grip is not a limiting factor for sets.

Rear Foot Elevated DB Split Squat (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: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.

Rear foot elevated DB Split Squat

https://youtu.be/x5CeQjVetOU

Lying DB Hamstring Curl (4 sets: 10 reps )

*Rest 1:30-2:00 b/t sets

Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.

Lying DB Hamstring Curl

https://youtu.be/QwK97FU9fII

Standing Barbell Calf Raise (4 sets: 15-20 reps)

*Rest 1:00-1:30 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 rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge

Standing Barbell Calf Raise

https://youtu.be/IBhLc4VsjxM

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 DB Walking [email protected] moderate weight

10 Rear foot elevated DB Split Squat @ moderate weight

10 Lying DB Hamstring Curl) @ moderate weight

15 Standing Barbell Calf Raise @ moderate weight

-Rest 3 min b/t rounds-

Scoring: Time

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

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