Crossfit Lillington – Mayhem Affiliate – Bodybuilding
End of German Volume Training Cycle Feedback! (No Measure)
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Functional Pump – Upper Press and Pull (Time)
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!
5 rounds
10 Dumbbell Power Clean and Jerks (2×50/35)
15 Neutral Grip Push Ups (hands on the DBs)
15 Feet Elevated Ring Rows
*score time for this piece
3 sets
8 Barbell Bench Press @RPE 7-8/10
8 Weighted Strict Pull Ups @ RPE 7-7.5/10
10 Seated Tricep DB French Press @ RPE 7-7.5/10
10 DB Preacher Curl @ RPE 8-8.5/10
-Rest 2:00-2:30 b/t sets-
Athletes Notes
Double Dumbbell Clean and Jerk
Dumbbell Push Ups
Elevated Ring Row
Bench Press
Weighted Strict Pull Up
Seated Tricep DB French Press
Dumbbell Preacher Curl
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: Deload Week (No Measure)
16 week German Volume Training (GVT) is over!
We listened and this next cycle will be more similar to what you are used to!
Goal: 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 on 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.
Progression: The main lifts will follow a “build to a heavy rep max, and 2 drop sets preceding it” This will look a little different each will but the common theme will stay the same. The accessory or hypertrophy after our main lifts will follow a progression of working on either adding volume to the weight we begin with or adding weight with a drop in volume. Those accessory lifts will be consistent with A weeks and B weeks to continue to add variety while still following a set progression to track strength gains!
Length: This cycle will be a 12 week long cycle starting with a familiarization week and move into varied weeks and small cycles within.
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
The main lifts will follow a “build to a heavy rep max, and 2 drop sets preceding it” This will look a little different each will but the common theme will stay the same. The accessory or hypertrophy after our main lifts will follow a progression of working on either adding volume to the weight we begin with or adding weight with a drop in volume. Those accessory lifts will be consistent with A weeks and B weeks to continue to add variety while still following a set progression to track strength gains!
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
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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
Bench Press (Weightlifting Variable Reps & 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.
Barbell Bench Press
10-8-6-4-2
-rest 2:00-2:30 b/t sets-
*building in weight each set
Double DB Bench Press 1 and ½ Reps (Weightlifting Variable Reps & Sets)
*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. Lay back on a flat bench with a dumbbell in each hand. Extend arms to the ceiling. Lower dumbbells down to the outside of the chest. Press halfway back up and then lower back to the outside of the chest. Press dumbbells back to full arm extension to complete rep. 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.
Double DB Bench Press 1 and ½ Reps
3 sets: 10 reps – @ RPE 8-8.5/10
*rest 1:00-1:30 b/t sets
Incline Bench DB Chest Fly (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: Lying on an incline 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.
Incline Bench DB Chest Fly
3 sets: 10 reps – @ RPE 7-7.5/10
*rest 1:30-2:00 b/t sets
Seated Tricep DB French Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
Seated Tricep DB French Press
3 sets: 10 Reps – @ RPE 7-7.5/10
*rest 1:30-2:00 b/t sets
Bent Over Banded Tricep Extension (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: Attach band to rig overhead. Bend at the waist to face the floor while standing. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout to keep tension on Tricep. Show control throughout.
Bent Over Banded Tricep Extension
Banded Bent Over Triceps Extensions
Bent Over Banded Tricep Extension
3 sets: 20 reps – @ RPE 8-8.5/10
*rest 1:00-1:30 b/t sets
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)
4 sets
8 Barbell Bench Press @RPE 7-8/10
10 Incline Bench DB Chest Fly @ RPE 7-7.5/10
10 Seated Tricep DB French Press @ RPE 7-7.5/10
10 Bent Over Banded Tricep Extension @ RPE 8-8.5/10
-Rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Bench Press
Incline Dumbbell Flies
Banded Tricep Extensions
Seated Tricep DB French Press