Mayhem Affiliate Bodybuilding 9/12/2022

11
Sep

Mayhem Affiliate Bodybuilding 9/12/2022

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)

Upper Body Anterior (Chest & Bicep)

Crossover Symmetry Warm-p

-into-

3 rounds

10 Perfect Push-ups (controlled form)

15 Band Pull-A-Parts

5 PVC Around the Worlds (each) way)

10 wall angels

5 scorpions (each side)
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Strength

Bench Press (5 sets: 3 reps)

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

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
* Warm up and keep the same weight across all 5 sets. The sets should be at 9/10 RPE.

Reverse Grip Barbell Bench Press (4 sets: 10 reps )

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

*Build to a moderate weight and stay the same or build across all sets.

Focus: Lying on a flat bench, athlete will reverse grip a barbell and unrack. Width grip is dependent on athletes mobility but should be roughly outside the width of the torso. Lower the barbell to the chest and press back up to extension. Be sure keep shoulders loaded down and back against the bench at all times.

Reverse Grip Barbell Bench Press

https://youtu.be/DLqYWWVCQRI

1:1:2 Incline DB Bench (4 sets: 10 reps)

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

*Build to a moderate weight and stay the same or build across all sets.

Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Select a weight that you can control when sitting back to start and sitting up to finishing set. Lay back on a flat bench with a dumbbell in each hand. Extend arms to the ceiling. 1 rep consists of: Single arm bench with left arm (right arm remains extended), single arm bench with right arm (left arm remains extended), and then a double db bench rep with both arms. Lower dumbbells down to the outside of the chest. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

1:1:2 Incline DB Bench (Perform on an Incline Bench)

https://youtu.be/Tb_NZDKGkvI

Flat Bench DB Chest Fly (4 sets: 12 reps)

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.

Flat Bench DB Chest Fly

https://youtu.be/gasK_1fNVdk

Ring Curls (4 sets: 10 reps)

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

Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent to full extension.

Ring Curls

https://youtu.be/8sPod-_XnKM

Standing KB Crush Grip Bicep Curl (4 sets: 10 reps)

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.

Standing KB Crush Grip Bicep Curl

https://youtu.be/M7GWQfFcAbA

Cooldown/Mobility

1 min Pec Stretch against Door/Rig

1 min Lacrosse Ball Pec Smash (each side)

1 min Overhead Elbow Grab Tricep Stretch (each side)

1 min Bicep Wall Stretch (each side)

Focus: Do your mobility work to keep range of motion. Pec Stretch consists of raising bent arm to the side to make an “L”, raise arm so that upper arm is at a 45 degree angle to the neck and place forearm against rig/door frame. Slowly lean into stretch.

Bicep wall stretch consists of facing a wall and placing a palm on the wall with fingers towards the floor. Slowly turn the torso away from the hand to facilitate a stretch in the bicep and forearm. Higher placement on the wall will result in a bigger stretch.

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 Anterior

4 Rounds

10 – Barbell Bench Press @ moderate weight – maintain quality

12 Reverse grip Barbell Bench @ Moderate weight – maintain control and quality

12 – Flat Bench DB Chest Fly @ moderate weight – maintain quality

10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: Time

Mayhem Ready

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