Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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Bodybuilding RPE Scale
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Back & Bicep Warm-up (Checkmark)
3 Rounds
15/12 cal Row
10 Scap Pull-ups
15 Bent Over Barbell Rows (empty bar)
5 Iron Cross (each side)
5 Down Dog/Seal Pose Transitions
Demo Videos
Scap Pull Ups
Bent Over Barbell Row
Iron Cross
Down Dog/ Seal Pose Transition
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Drop Sets: Strict Pull-Ups (Drop Sets: (week 3 of 3)
2 sets of:
3×10
-into-
2×10 + 1 x Max Reps)
*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.
*Rest 2:00-2:30 b/t sets
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets
Bent Over Barbell Row – Underhand Grip (4 sets: 10 Reps – RPE 8)
*Rest 1:00-1:30 b/t sets
Focus: With a double underhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
Single Arm Lat Pulldown (4 sets: 10 reps (each side) – RPE 8)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: On a seated lat pull machine, attach a single handle. Grasp with one hand and pull down to shoulder height. Keep the torso balanced during the pull, meaning that you shouldn’t lean away or towards the handle as the movement is performed. Position of the hand will be more neutral rather than a prorated grip like a traditional Lat Pulldown. Knees are locked under the leg pad and arm is extended overhead. Focus on a strong contraction of the back/pulling back with the elbow not the hands. If you do not have access to a Lat Pulldown machine, attach a single band to a Pull-up bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Single Dumbbell Waiter Hold Curl (4 sets: 10 reps – RPE 8)
*Rest 1:00-1:30 b/t sets
Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.
Barbell Curl 21’s (3 sets: 21 reps – RPE 8)
*Rest 1:00-1:30 b/t sets
Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.
Cooldown/Mobility (Checkmark)
1 min Standing QL Doorway/Rig Stretch (each side)
1 min Foam Roll Lats
1 min Thread the Needle (each side)
1 min Bicep Wall Stretch (each side)
Demo Videos
Standing QL Doorway Stretch
Foam Roll Lats
Thread the Needle
Bicep wall 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.
Back and Biceps (Time)
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 Single Arm Lat Pulldown (each side) @ moderate weight – maintain quality
10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Scoring: Time
Demo Videos
Strict Pull Up
Bent Over Barbell Row Underhand Grip
Single Arm Lat Pulldown
—-scale to: Single Arm Lat Pull Down with Band
Single Dumbbell Waiter Hold Curl