Mayhem Affiliate Bodybuilding 8/15/2022

21
Aug

Mayhem Affiliate Bodybuilding 8/15/2022

CrossFit Mile Zero – Bodybuilding

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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)

Upper Body Anterior (Chest & Bicep)

Crossover Symmetry Warm-p

-into-

3 rounds

10 Perfect Push-ups (controlled form)

15 Band Pull-A-Parts

5 PVC Around the Worlds (each) way)

10 wall angels

5 scorpions (each side)
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Strength

Bench Press (5 sets: 7 reps)

*Rest 2:00-2:30 b/t sets

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
* Warm up and keep the same weight across all 5 sets. The sets should be at 7/10 RPE.

Barbell Incline Bench Press (4 sets: 10 reps )

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight and stay the same or build across all sets.

Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

Double DB Tempo Bench Press (4 sets: 10 reps (Tempo 3-1-1))

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight and stay the same or build across all sets.

Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Flat Bench DB Chest Fly (4 sets: 12 reps)

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.

Flat Bench DB Chest Fly

https://youtu.be/gasK_1fNVdk

Seated Alternating DB Hammer Curl (4 sets: 10 reps per side)

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Seated Alternating DB Curl

https://youtu.be/ar3DtSzT1lg

Barbell Drag Curls (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up

the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags.

Barbell Drag Curls

https://youtu.be/i63PYCo3SQ8

Cooldown/Mobility

1 min Pec Stretch against Door/Rig

1 min Lacrosse Ball Pec Smash (each side)

1 min Overhead Elbow Grab Tricep Stretch (each side)

1 min Bicep Wall Stretch (each side)

Focus: Do your mobility work to keep range of motion. Pec Stretch consists of raising bent arm to the side to make an “L”, raise arm so that upper arm is at a 45 degree angle to the neck and place forearm against rig/door frame. Slowly lean into stretch.

Bicep wall stretch consists of facing a wall and placing a palm on the wall with fingers towards the floor. Slowly turn the torso away from the hand to facilitate a stretch in the bicep and forearm. Higher placement on the wall will result in a bigger stretch.

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)

Upper Body Anterior

4 Rounds

10 – Barbell Bench Press @ moderate weight – maintain quality

8 – Barbell Incline Bench Press @ moderate weight – maintain quality

12 Double DB Tempo Bench Press @ Moderate weight – maintain control and quality

10 Barbell Drag Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: Time

Mayhem Ready

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