Open Gym Strength and Conditioning – Bodybuilding

Mayhem Bodybuilding Goals

Mayhem Bodybuilding is a stand alone hypertrophy focused program. 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”. 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.

()

Warm-up (No Measure)

Lower Body Push/Pull

Hip Halo Activation

-into-

3 rounds

15/12 Bike Erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Strength

Back Squat (9 sets: 3 reps @ RPE 8/10)

*Rest 2:00-2:30 b/t sets

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

Deadlift (9 sets: 3 reps @ RPE 8/10)

*Rest 2:00-2:30 b/t sets

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

DB Lunge Walkthroughs (4 sets: 10 reps (each side))

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Holding two dumbbells in the rack position, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.

Elevated Heel Goblet Squat (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.

Elevated Heel Goblet Squat

https://youtu.be/RUXLuZ_GLrE

Deficit Sumo DB/KB Deadlift (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.

Deficit Sumo DB/KB Deadlift

https://youtu.be/ZPEqNQ9OFsM

Standing Barbell Calf Raise (4 sets: 15-20 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge

Standing Barbell Calf Raise

https://youtu.be/IBhLc4VsjxM

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.

Lower Body Push/Pull (Time)

4 Rounds

10 DB Lunge Walkthroughs @ moderate weight

10 Elevated Heel Goblet Squat @ moderate weight

10 Deficit Sumo DB/KB Deadlift @ moderate weight

15 Standing Barbell Calf Raise @ moderate weight

-Rest 3 min b/t rounds-

Scoring: Time

Cooldown/Mobility

1 min Couch Stretch (each side)

1 min Quad Smash (each side)

1 min Forward Fold (straight legs)

1 min Calf Stretch on Wall (each side)

2 min Foam Roll all of Lower Body

Mayhem Ready

Sneaky way to get otherwise sensitive folk to tolerate the foam roller. Movement without motion = increased tolerance.

For those who may have missed the recent convo on foam rolling, get caught up here: instagram.com/p/CV0YBQFrYtd

()