Mayhem Affiliate Bodybuilding 9/28/2022
Announcements
Due to parking lot construction the gym will be closed this Saturday, Oct 1st.
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 (6 sets: 8-5-5-3-3-1 reps)
* Warm up and build across all 6 sets. The sets should be building throughout.
* Record weights in notes, log last heavy single
Deadlift (6 sets: 8-5-5-3-3-1 reps)
* Warm up and build across all 6 sets. The sets should be building throughout.
* Record weights in notes, log last heavy single
Spanish 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: Anchor a thick resistance band to a rig at knee height. Step intro band and place band on the back of the calves below the knee. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Spanish Squat
https://youtu.be/96gou7ika90
Elevated Toe Double DB Romanian Deadlift (4 sets: 10 reps)
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
DB Lunge Walkthroughs (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: Holding two dumbbells in the rack position, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.
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
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.
Lower Body Push/Pull (4 Rounds for time)
4 Rounds
10 Spanish Squat @ moderate weight
10 Elevated Toe Double DB Romanian Deadlift @ moderate weight
10 DB Lunge Walkthroughs @ moderate weight
15 Seated Dumbbell Calf Raise @ moderate weight
-Rest 3 min b/t rounds-
Scoring: Time
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 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