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 (i.e. if you do the 3 functional pumps on Monday, Wednesday, and Friday that is all we recommend you do those days). If you do Mayhem Bodybuilding the other days, avoid the exact same movements if done on the day before or after (i.e. don’t bench press 2 days in a row). The Functional Pumps are enough to get a great bodybuilding effect if done alone 3x/week.
Please click on “Workout prep notes available” directly to read the instructions before doing the workout!
15 Minute EMOM
Minute 1: 10 Hang Power Cleans (155/105) (or RPE 7/10)
Minute 2: 10 Shoulder to Overhead (155/105) (or RPE 7/10)
Minute 3: 20/16 Calorie Row
*Score is checkbox for this piece
4 sets
12 Dumbbell Bench Press @ RPE 8/10
12 Single Arm Chainsaw Rows (each side) @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Athletes Notes
Hang Power Clean
Push Jerk
Dumbbell Bench Press
Dumbbell Chainsaw Row
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
()
Cycle Overview and Goals (No Measure)
Week 4 of 12
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 slightly varied rep scheme with small cycles strategically placed to allow for maximum return on investment. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a a similar scheme to that of the classic 5×5 for familiarization for the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will all lead to a 10×1 test at the end.
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
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.
10 sets: 3 reps @ 85-90% 1RM
-rest 2:00-3:00 b/t sets-
Dumbbell Bench Press (Weightlifting Variable Reps & Sets)
3 sets: 8 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
*goal is heavier weight than two weeks ago
Athletes Notes
Dumbbell Bench Press
Superset (4 Rounds for weight)
4 sets
12 Deficit Push Ups (or to RPE 8/10 – leave 2 reps in the tank each set)
12 Barbell Skull Crushers @ RPE 8.5/10
-rest 1:30-2:00 b/t sets-
*goal is to use same weight as two weeks ago
*score barbell weight
Athletes Notes
Deficit Push Ups
Barbell Skull Crushers
Single Arm Standing Tricep DB French Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: While standing, grasp a single dumbbell and extend it overhead. Keep the elbow pointing towards the ceiling, lower the dumbbell behind the head and then extend back towards the ceiling. Keep core engaged and attempt to keep body balanced by not leaning away or towards the working arm.
3 sets: 25 reps (each side) @ RPE 8.5/10
-rest 1:00-1:30 b/t sets-
*goal is to use same weight as two weeks ago
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 more with reps, sets, rest time, etc.
Mini Pump – Upper Push (Time)
4 sets
8 Bench Press @ RPE 8/10
12 Dumbbell Bench Press @ RPE 8/10
12 Deficit Push Ups (or go until RPE 8/10 – leaving 2 reps in the tank each set)
12 Barbell Skull Crushers @ RPE 8.5/10
-rest 2:00-3:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Bench Press
Dumbbell Bench Press
Deficit Push Ups
Barbell Skull Crushers