Mayhem Bodybuilding 7/13/2022
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: 9/7/5/3/5/7/9)
*Rest 2:00-2:30 b/t sets
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: 9/7/5/3/5/7/9)
*Rest 2:00-2:30 b/t sets
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.
Elevated Heel Goblet 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
Elevated Heel Goblet Squat
https://www.youtube.com/watch?v=RUXLuZ_GLrE
Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension
Elevated Toe Double DB Romanian Deadlift
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Elevated Toe Double DB Romanian Deadlift
https://www.youtube.com/watch?v=13FPTAogHhI
Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
DB Stepback Lunges (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 Stepback Lunges
https://www.youtube.com/watch?v=MLkWMHTzB6I
Focus: Dumbbells can be held in any style. Use a weight that control can be shown stepping back and stepping up. Touch the back knee to the floor for full range of motion and return to full extension when standing. Athlete should focus on a strong contraction of the glute on the working side when standing.
Standing Barbell 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
Standing Barbell Calf Raise
https://www.youtube.com/watch?v=IBhLc4VsjxM
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 rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing 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 Elevated Heel Goblet Squat @ moderate weight
12 Elevated Toe Double DB Romanian Deadlift @ moderate weight
10 DB Stepback Lunges (each side)@ moderate weight
15 Standing Barbell Calf Raise @ moderate weight
-Rest 3 min b/t round-
[Elevated Heel Goblet Squat](https://www.youtube.com/watch?v=RUXLuZ_GLrE)
[Elevated Toe Double DB Romanian Deadlift](https://www.youtube.com/watch?v=13FPTAogHhI)
[DB Stepback Lunges](https://www.youtube.com/watch?v=MLkWMHTzB6I)
[Standing Barbell Calf Raise](https://www.youtube.com/watch?v=IBhLc4VsjxM)