Mayhem Affiliate Bodybuilding 9/02/2022

1
Sep

Mayhem Affiliate Bodybuilding 9/02/2022

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 (5 sets: 5 reps)

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

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

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

Double DB Z-Press (4 sets: 10 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 with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.

Double DB Z-Press

https://youtu.be/RxlyS3fCdA4

Plate Front Raise (4 sets: 10 reps)

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

Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion.

Plate Front Raise

https://youtu.be/XacHxjD7am8

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.

GHD Hip Extension (4 sets: 10 reps)

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

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

GHD Hip Extension

https://youtu.be/-C2OcAP9fg4

Lateral Band Walk (4 sets: 15 reps)

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

Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.

Lateral Band Walk

https://youtu.be/ARIKLvhK5hY

Band Pull Through (4 sets: 10 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

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 Double DB Z-Press @ moderate weight

10 Plate Front Raise Raise @ moderate weight

10 GHD Hip Raise @ maintain quality

10 Lateral Band Walk @ moderate weight

-Rest 3 min b/t rounds-

Scoring: Time

Mayhem Ready

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