Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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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 Pull 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 Curls
:20-30 Supinated Bar Hang
5 Tempo Ring Rows (3 second negative)
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Active Dead Hang on Rig – palms facing in (supinated grip)
Slow Ring Rows
Pendlay Row (Weightlifting Variable Reps & Sets)
5 sets
10 Pendlay Barbell Rows @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Pendlay Row
Double Dumbbell Hammer Curl (Weightlifting Variable Reps & Sets)
3 sets
10 Dumbbell Hammer Curls (both arms same time) @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Double Dumbbell Hammer Curls
Standing Alternating DB Curl (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
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.
3 sets
20 Alternating Dumbbell Curls (10 each side) @ RPE 6/10
-rest 1 minute b/t sets-
Athletes Notes
Standing Alternating DB Curl
V Ups (4 Rounds for time)
4 sets
30 V Ups
-rest 1 minute between sets-
Athletes Notes
V Ups
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.
For this week, we are including our Functional Pumps on Saturdays. We may add more days like that in the future!
Mini Pump – Upper Pull (5 Rounds for weight)
5 sets
10 Pendlay Barbell Rows RPE 7/10
-rest 1 minute between sets-
-then-
5 rounds for quality, at steady pace:
10 Dumbbell Hammer Curls (both arms same time) RPE 5/10
20 V Ups
*Score is Pendlay Barbell Row weight
**Score dumbbell hammer curl weight and time for second part in notes
Athletes Notes
Pendlay Row
Double Dumbbell Hammer Curls
V Ups
Upper Pull Day Cool Down (No Measure)
1 min bicep wall stretch (each side)
1 min tricep smash (each side)
1 min leaning child’s pose (each side)
1 min seal pose
Athletes Notes
Bicep Wall Stretch
Tricep Smash
Leaning Child’s Pose
Seal Stretch