Mayhem Bodybuilding 7/05/2022
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)
Upper Body Posterior (Back & Triceps) Warm-up
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Mayhem Ready Your Quads Are Still Too Stiff Try This https://youtu.be/J6c0fApzpHA
Strength
Strict Pull-Ups (7 sets: 8/6/4/2/4/6/8)
*Rest 2:00-2:30 b/t sets
*Attempt to add a small amount of weight (2.5 – 5lbs) from last week’s loadingg to keep consistency on resistance assistance across workouts.
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
*Pyramid sets. Athletes have 7 sets of building and reducing weight across sets. Weight/band assistance selected should be moderately challenging for the reps on that set. This means that athlete should be able to complete the required number of reps but would experience a form breakdown if attempting more reps at that weight for that set. Weight increases as reps decrease and athletes will use the same weight for both 9 rep sets. Slightly heavier weight is used for 7 reps sets (same weight for both). Slightly heavier weight is used for 5 reps sets (same weight for both). Heaviest weight is used for 3 rep set. If you are unable to do weighted pullups, utilize a band and decrease assistance as reps go down and increase assistance as reps go back up.
Meadows Row
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Meadows Row
https://www.youtube.com/watch?v=7hS71QOvvb8
Focus: Set up a barbell on a landmine attachment or in a corner (be sure to add some type of padding as to not damage the wall due to friction). Load the free end of the barbell with weight. Note that Olympic size plates may inhibit range of motion due to diameter so athletes may want to stack small change plates for loading. Take a staggered stance with the leg closest to the bar staggered back and the non-working side arm braced against the non-working side leg. Bend over and grasp the bar with a pronated grip. Row up by pulling with the elbow and keep torso rotation to a minimum. Lower towards the floor and feel the stretch in the lat/rhomboid at end range.
Reverse Grip Lat Pulldown
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Reverse Grip Lat Pulldown
https://www.youtube.com/watch?v=zLKwAYUmGMc
Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With an underhand grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Straight Arm Lat Pull Down
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Straight Arm Lat Pull Down
https://www.youtube.com/watch?v=6-lDyiVOWqE
Focus: With a lat pulldown bar, assume a standing position and lean forward slightly. Grasp the bar at shoulder width apart and press the bar down towards the hips with straight arms. Activation should be felt in the lats. If you do not have access to a lat pulldown, perform this movement by attaching two bands to a pull-up bar and place a pvc pipe through them. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Tricep Dips (4 sets: 12 reps *Rest 1:00-1:30 b/t sets)
Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.
Single Arm DB Skull Crusher
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Single Arm DB Skull Crusher
https://www.youtube.com/watch?v=or0OQkuXeZ4
Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.
Cooldown
Warm-up (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min tricep lacrosse ball smash (each side)
Workout
Metcon (Time)
Mayhem Mini-Pump – Upper Body Posterior
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.
4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Meadows Row (each side) @ moderate weight – maintain quality
12 Reverse Grip Lat Pulldown @ maintain quality
15 Tricep Dips @ maintain quality
-Rest 3 min b/t round-
Meadows Row
https://www.youtube.com/watch?v=7hS71QOvvb8
Reverse Grip Lat Pulldown
https://www.youtube.com/watch?v=zLKwAYUmGMc