Mayhem Bodybuilding 7/06/2022
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 (No Measure)
Lower Body Push/Pull Warm-up
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Mayhem Ready
Too Sensitive to Foam Roll? Just Add Vibration
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
Strength
Back Squat (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 (5-10lbs) from last week’s loading
Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
*Pyramid sets. Athletes have 7 sets of building and reducing weight across sets. Weight 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.
Deadlift (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 (5-10lbs) from last week’s loading
Focus: traditional deadlift setup. Keep weight to a controllable amount meaning no bouncing off the floor. All reps are touch and go – do not reset at the bottom of reps.
*Pyramid sets. Athletes have 7 sets of building and reducing weight across sets. Weight 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.
Spanish Squat
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Spanish Squat
https://www.youtube.com/watch?v=96gou7ika90
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.
Split Stance DB Romanian Deadlift
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
Split Stance DB Romanian Deadlift
https://www.youtube.com/watch?v=ndDU3CD0Dnk
Focus: Holding dumbbells in each hand, assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round. Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets.
DB Box Step-Ups (4 sets: 10 reps (each side) *Rest 2:00-2:30 b/t )
*Rest 2:00-2:30 b/t sets
*Build to a moderate/heavy weight band; stay the same as long as form can be maintained
DB Box Step-Ups
https://www.youtube.com/watch?v=7AtIjR-QqVA
Focus: With a DB in each hand or racked on the shoulders and a 20″ box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
Seated Dumbbell Calf Raise
4 sets: 15-20 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Seated Dumbbell Calf Raise
https://www.youtube.com/watch?v=Td3eYhsaoGE
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
Cooldown
Warm-up (No Measure)
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
Workout
Metcon (Time)
Mayhem Mini-Pump – Lower Body Push/Pull
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
12 Spanish Squat @ moderate weight
12 Split Stance DB Romanian Deadlift (each side) @ moderate weight
10 DB Box Step-Ups (each side)@ moderate weight
15 Seated Dumbbell Calf Raise @ moderate weight
-Rest 3 min b/t round-
Spanish Squat
https://www.youtube.com/watch?v=96gou7ika90
Split Stance DB Romanian Deadlift
https://www.youtube.com/watch?v=ndDU3CD0Dnk
DB Box Step-Ups
https://www.youtube.com/watch?v=7AtIjR-QqVA
Seated Dumbbell Calf Raise
https://www.youtube.com/watch?v=Td3eYhsaoGE