Mayhem Affiliate Bodybuilding 8/2/2022
Announcements
New class time – M,W,F 9am
Starting August 1st
No open gym this Saturday, August 6th due to Najera’s Baby Shower.
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)
Upper Body Posterior (Back & Triceps)
3 Rounds
15/12 cal Row
10 Scap Pull-ups
15 Bent Over Barbell Rows (empty bar)
5 Iron Cross (each side)
5 Down Dog/Seal Pose Transitions
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Strength
Strict Pull-ups (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 (2.5 – 5lbs) from last week’s loading the rig to keep consistency on resistance assistance across workouts.
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: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
*Pyramid sets. Athletes have 7 sets of building and reducing weight across sets. Weight/band assistance 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. If you are unable to do weighted pullups, utilize a band and decrease assistance as reps go down and increase assistance as reps go back up.
Double DB Standing Bent Over Row (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: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.
Double DB Standing Bent Over Row
https://youtu.be/pFvK1uFKBqI
Reverse Grip Lat Pulldown (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: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With an underhand grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Reverse Grip Lat Pulldown
https://youtu.be/zLKwAYUmGMc
Straight Arm Lat Pull Down (4 sets: 12 reps )
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: With a lat pulldown bar, assume a standing position and lean forward slightly. Grasp the bar at shoulder width apart and press the bar down towards the hips with straight arms. Activation should be felt in the lats. If you do not have access to a lat pulldown, perform this movement by attaching two bands to a pull-up bar and place a pvc pipe through them. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Straight Arm Lat Pull Down
https://youtu.be/6-lDyiVOWqE
Ring Dips (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. 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 rings or one foot can be placed on the floor to assist.
Single Arm Standing Tricep DB French Press (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: While standing, grasp a single dumbbell and extend it overhead. Keep the elbow pointing towards the ceiling, lower the dumbbell behind the head and then extend back towards the ceiling. Keep core engaged and attempt to keep body balanced by not leaning away or towards the working arm.
Single Arm Standing Tricep DB French Press
https://youtu.be/tImwYKWm3Cg
Cooldown/Mobility
1 min Standing QL Doorway/Rig Stretch (each side)
1 min Foam Roll Lats
1 min Thread the Needle (each side)
1 min Tricep Lacrosse Ball 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.
Metcon (Time)
Upper Body Posterior
4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Reverse Grip Lat Pulldown @ moderate weight – maintain quality
12 Ring [email protected] maintain quality
10 Single Arm Standing Tricep DB French Press (each) @ maintain quality
-Rest 3 min b/t rounds-
Scoring: Time