Mayhem Affiliate Bodybuilding 9/23/2022
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: 2 reps)
* Warm up and keep the same weight across all 5 sets. The sets should be at 9.5/10 RPE.
Seated Arnold 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, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
Seated Arnold Press
https://youtu.be/D07XHj7G7iA
Standing DB Lateral Raise (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
Focus: While standing, hold a dumbbell in each hand with dumbbells slightly in front of the body. Raise the dumbbells to the side, focusing on leading the movement with the elbows and not the hands. Arms should stay slightly bent throughout the movement and hands should stop at the level of the shoulder/elbows. Keep weight on the lighter side so control can be shown throughout.
Standing DB Lateral Raise
https://youtu.be/8PIXEDHiqo8
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
Russian Kettlebell Swing (4 sets: 10 reps)
*Rest 2:00-2:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.
Russian Kettlebell Swing
https://youtu.be/THVaRm89i1Q
Rear Foot Elevated DB Split Squat (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: 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
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 Seated Arnold Press @ moderate weight
10 Standing DB Lateral Raise @ moderate weight
10 GHD Hip Raise @ maintain quality
10 Rear foot elevated DB Split Squat @ moderate weight
-Rest 3 min b/t rounds-
Scoring: Time