Mayhem Affiliate – Bodybuilding – Mon, Sep 21

Crossfit Lillington – Mayhem Affiliate – Bodybuilding

Functional Pump – Upper Press and Pull (2 Rounds for time ↓ shorter is better)

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!

4-6-8-10-12

Dumbbell Bench Press (2×70/50) (or RPE 7/10)

Strict Pull Ups

-rest 4 minutes-

12-10-8-6-4

Dumbbell Bench Press (2×70/50) (or RPE 7/10)

Strict Pull Ups

*score is times for this piece

2-3 sets

10 Ring or Bar Dips (or to RPE 8/10)

10 Double Dumbbell Seal Row @ RPE 8/10

-rest 2 minutes between sets-

Athletes Notes

Dumbbell Bench Press

Strict Pull Ups

scale to Banded Strict Pull Ups

Ring Dips

Tricep (Bar) Dips

Double Dumbbell Seal Row

Check out our Scaling and Substitution Movement Document Here! for more recommendations!

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Cycle Overview and Goals (No Measure)

Week 0 of 12 (transition week)

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 3RM test at the end.

Length: The next 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!

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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

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.
5 sets

8 Bench Press @ RPE 7/10

-rest 1 min b/t sets-

Dumbbell Bench Press (Weightlifting Variable Reps & Sets)

Focus: Select a weight that you can control when sitting back to start and sitting up to finishing the 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.
4 sets

8 Dumbbell Bench Press @ RPE 7/10

Athletes Notes

Dumbbell Bench Press

Superset (3 Rounds for time ↓ shorter is better)

3 sets

10 Ring or Bar Dips (or to RPE 8/10)

15 Push Ups (or to RPE 8/10)

20 Dumbbell Front Raise @ RPE 7/10

-rest 2 min between sets-

Athletes Notes

Ring Dips

Tricep (Bar) Dips

Push Ups

Dumbbell Front Raises

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 Barbell Bench Press @ RPE 7/10

-rest 1 min between sets-