Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Upper Press and Pull (Checkmark)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don’t recommend doing any other workout apart from the 3 power lifts – Squat, Deadlift & Press). Please click on “Workout prep notes available” directly to read the instructions before doing the workout!
4 sets
4 Rope Climbs
12 Strict Ring or Bar Dips
20 Calorie Row
-rest 2 minutes between sets-
4 sets
10 Supinated Grip Dumbbell Bench Press @ RPE 7/10
-rest 30 secs-
10 Dumbbell Seal Rows @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Rope Climb
Strict Ring Dip
Bar Dips
Supinated Grip Dumbbell Bench Press
Double Dumbbell Seal Row
INSTRUCTIONS
These exercises are designed to give you a good “pump” for the day. It’s a mix of bodybuilding-type movements, CrossFit-type structure and/or movements and aerobic work.
The intensity is designed to be moderate! This is so you can come in and do a workout to get a “pump”, sweat a little and get out of breath. Ideally, you can also do it with friends!
Many of these exercises are drawn from or built on recent workouts by Rich. You can come and do them on a day when you don’t feel like doing as much intensity with our other more CrossFit-based pieces, or when you want to change up your bodybuilding style. Have fun with them!
Don’t do this exercise with the rest of the bodybuilding track. It’s meant to be performed alone for the day. We recommend performing these exercises as the ONLY bodybuilding for that day and the next day (for example, if you do the 3 functional push-ups in a week, we don’t recommend doing any other bodybuilding exercises, except the 3 power lifts – Squat, Deadlift & Press).
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
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Cycle Overview and Goals Week 16 of 16 (No Measure)
16 week German Volume Training (GVT)
The basis of GVT is the 10 sets of 10 reps, which will ingrain solid movement pattern and give us the chance to focus on technique. 10×10 is repetitive, and humbling. It teaches pacing, and how to choose correct loading for ourselves.
When we think about how this translates to supplement CrossFit training, the high rep volume at moderate loads will develop local muscular endurance which is a key to become more well rounded.
*This week have increased the number of exercises and sets this week. If you feel great, go for it! If you are beat up, just move through 3 exercises each day. Trust the process! Its okay to do something new with training. If you never do, you will stop growing and seeing Gainz!
Click workout prep notes for a break down of this cycle
Athletes Notes
What?
Bodybuilding is a tool that Mayhem Athletes can use to increase strength, muscular endurance and hypertrophy to better themselves in whatever their fitness goals are. It can also be used as a tool to give the muscles and joints a break from the high intensity that comes with CrossFit day in and day out.
How?
Mayhem Bodybuilding is a stand-alone hypertrophy focused program that includes elements of strength training. 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”
Goals?
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. Lastly, the goal is all the gainzzzzz!!!!!
Progression
German Volume Training (GVT), high-volume weightlifting protocol designed to induce hypertrophy (muscle growth). We consider this an “off season” cycle where we can gain volume , muscle endurance, and strength all at once. This will run us through the new year and set us up with some good strength gains that we can carry into our next cycle after this one.
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RPE Scale (No Measure)
We want the programmed RPE to be based off of our first few sets. Naturally as we get later into the sets what once felt like a 5/10 RPE will begin to get more difficult, but should remain doable and safe for all sets.
**RPE = Rate of Perceived Exertion**
RPE 10 = 0 reps left (max effort)
RPE 9.5 = Maybe 1 rep left
RPE 9 = 1 rep left
RPE 8.5 = 1-2 reps left
RPE 8 = 2 reps left
RPE 7 = 3 reps left
RPE 6.5 = 4 reps left
RPE 6 = 6+ reps left
RPE 5.5 = 8+ reps left
RPE 5 = 10+ reps left
Upper Push Day Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. 2-3 sets
20 Banded Tricep Press Downs
:20-30 Second Dead Hang on Bar
5 Tempo Push Ups (2 second pause at ground)
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Tricep Pull Downs
Active Dead Hang on Rig
Negative Push Up
Seated Double DB Shoulder Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
10 sets
10 Seated Dumbbell Shoulder Press @ RPE 7.5/10
-rest 30 secs-
10 Plate or Barbell Front Raises @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Seated Dumbbell Strict Press
Plate Front Raises
Supinated Grip Dumbbell Bench Press (Weightlifting Variable Reps & Sets)
5 sets
10 Supinated Grip Dumbbell Bench Press @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Supinated Grip Dumbbell Bench Press
Set up
Lie flat on a bench with feet on the ground.
Hold a dumbbell in each hand with palms facing you (supinated).
Starting position
Bring the dumbbells to chest level near your lower ribcage.
Elbows stay close to your torso, not flared out.
Press
Push the dumbbells upward while keeping palms facing you.
Extend arms fully at the top.
Lower
Slowly lower the dumbbells back down to chest level, maintaining the supinated grip
Banded Tricep Press Downs (Checkmark)
5 sets
20 Banded Tricep Press Downs @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Banded Tricep Pull Downs
Upper Push Day Cool Down (No Measure)
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
Athletes Notes
Pec Stretch against door or rig
Standing Lacrosse Ball Pec Smash or Lying Lacrosse Ball Pec Smash
Overhead Elbow Grab Tricep 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. These are very similar to “Mini Pumps” in the past. Now they will vary a bit more with reps, sets, rest time, etc.
Mini Pump – Upper Push (Time)
5 sets
10 Seated Dumbbell Shoulder Press @ RPE 7.5/10
-rest 30 secs-
10 Plate or Barbell Front Raises @ RPE 7/10
-rest 1 minute between sets-
3 sets
10 Supinated Grip Dumbbell Bench Press @ RPE 7/10
-rest 30 secs-
20 Banded Tricep Press Downs @ RPE 6/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Seated Dumbbell Strict Press
Plate Front Raises
Supinated Grip Dumbbell Bench Press
Banded Tricep Pull Downs