Saturday

Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

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Warm-up

Warm-up (No Measure)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Weightlifting

Diamond Pushups (5×10)

5 sets: 10 reps

Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.

Chin-ups (5×10)

5 sets: 10 reps

Focus: Quality form on pushups and chin-ups. Chin-ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for

quality reps.

Tricep Dips (4×10)

4 sets: 10 reps

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.

Standing Alternating DB Curl

4 set: 10 reps (each side)

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Standing Tricep Extension w/ band

4 sets: 15 reps

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

Standing Alternating DB Hammer Curl

4 sets: 10 reps (each side)

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference)

Metcon

Metcon (Time)

For Quality:

4 Rounds

10 GHD situps to parallel (+1 sec pause at parallel position)

30yd Isolateral DB Farmers Carry Left Arm (as heavy as possible – maintain quality)

30yd Isolateral DB Farmers Carry Right Arm (as heavy as possible – maintain quality)

30 Flutter Kicks (each side)

10 Standing Banded Pallof Press (each side)

60 sec plank hold

*Rest 2:00 b/t sets

Cool Down

Warm-up (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep smash (each side)