Mayhem Affiliate Bodybuilding 8/31/2022

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 (5 sets: 5 reps)

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

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

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.
* Warm up and keep the same weight across all 5 sets. The sets should be at 8/10 RPE.

Deadlift (5 sets: 5 reps)

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

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

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.
* Warm up and keep the same weight across all 5 sets. The sets should be at 8/10 RPE.

Back Racked Barbell Box Step-ups (4 sets: 10 reps per side)

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

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

Focus: With a bar in the back rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.

Back Racked Barbell Box Step-ups

https://youtu.be/99SeVpz1Kao

DB Good Mornings (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: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.

DB Good Mornings

https://youtu.be/7T_cWbUzMwM

Kneeling Banded Hip Extension (4 sets: 10 reps)

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

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

Attach a moderate weight band to the rig at knee height. Loop the free end around the body and face away from the rig. Band should be placed across the hip and a kneeling setup position should be assumed. Place a box or band in front of the box to stabilize against with the hands. Extend the hips forward, away from the rig by engaging/squeezing the glutes. Pause momentarily at full extension and return to start position.

Kneeling Banded Hip Extension

https://youtu.be/jKmOxSXTpDo

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 Back Racked Barbell Box Step-Ups @ moderate weight

10 DB Good Mornings @ moderate weight

10 Kneeling Banded Hip Extension @ moderate weight

15 Seated Dumbbell 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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