Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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 (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!
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (155/105) (or RPE 7/10)
Dumbbell Bench Press (2×70/50) (or RPE 7/10)
*score is time for this piece
3 sets
10 Feet Elevated Ring Rows (20in box) (or to RPE 7/10)
10 Ring or Bar Dips (or to RPE 7/10)
-rest 2 minutes between sets-
Athletes Notes
Hang Power Clean
Dumbbell Bench Press
Elevated Ring Row
Ring Dips
(Bar) Tricep Dips
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
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Cycle Overview and Goals (No Measure)
Week 4 of 12
12 week German Volume Training (GVT)
The basis of GVT is the 8 sets of 8 reps, which will ingrain solid movement pattern and give us the chance to focus on technique. 8×8 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.
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
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.
5 sets
8 Dumbbell Bench Press @ RPE 8.5/10
-rest 1 min b/t sets-
*goal is heavier than two weeks ago
Athletes Notes
Dumbbell Bench Press
Shoulder Press (Weightlifting Variable Reps & Sets)
4 sets
8 Shoulder Press @ RPE 8.5/10
-rest 1 minute between sets-
Athletes Notes
Strict Press
Dips (Checkmark)
4 sets
10 Ring or Bar Dips (or to RPE 8.5/10)
-rest 1 min between sets-
Athletes Notes
Ring Dips
Tricep (Bar) Dips
Single Arm DB Kickback (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
4 sets
10 Single Arm Tricep Dumbbell Kickbacks (each side) @ RPE 8/10
-rest 1 minute between sets-
Athletes Notes
Single Arm DB Kickback
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)
5 sets
8 Dumbbell Bench Press @ RPE 8.5/10
-rest 1 min between sets-
*goal is heavier than two weeks ago
3 sets
8 Strict Press @ RPE 8/10
10 Ring or Bar Dips (or to RPE 8/10)
10 Single Arm Tricep Dumbbell Kickback (each side) @ RPE 7-8/10
-rest 2 min between sets-
*score is total time for the mini pump
Athletes Notes
Bench Press
Strict Press
Ring Dips
Tricep (Bar) Dips
Single Arm DB Kickback