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
Weighted Glute Bridge Hold/Snatch Grip Deadlift (6 Rounds for weight)
5-6 sets
:30 Weighted Glute Bridge Hold
-rest 30 secs-
5 Snatch Grip Deadlift @ RPE 7.5/10
-rest 1 minute between sets-
*score Snatch Grip Deadlift weight
Athletes Notes
Glute Bridge Hold (weighted)
Snatch Deadlift
Lower Push/Pull Day Warm Up (No Measure)
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. 2-3 sets
15 Banded Good Mornings
10 Bodyweight Walking Lunges
10 Kang Squats
Athletes Notes
Mayhem Hip Halo Activation
Banded Good Mornings
Bodyweight Walking Lunge
Kang Squat
Split Stance Barbell Good Morning (Weightlifting Variable Reps & Sets)
5 sets
8 Split Stance Barbell Good Mornings @ RPE 7/10 (each side)
-rest 1 minute between sets-
Athletes Notes
Split Stance Barbell Good Morning
Barbell on your upper traps, take a split stance: One foot forward, one foot back (like a shortened lunge stance). Front foot flat, back foot on the toe. About 70–80% of your weight is on the front leg.
Goblet Hold Cossack Squat (Weightlifting Variable Reps & Sets)
3 sets
20 (total) Goblet Hold Cossack Squats @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Goblet Hold Cossack Squats
Stand with your feet much wider than shoulder-width apart. Hold a dumbbell or kettlebell at chest height in the goblet position (hands under the weight, elbows down and tight to your ribs). Shift your weight into one leg, keeping that foot flat on the ground. Push your hips back and down toward that side like you’re sitting into that hip. Let the other leg stay straight, toes up and heel down (depending on your mobility).
Lower Push/Pull Day Cool Down (No Measure)
1 min couch stretch (each side)
1 min quad smash (each side)
1 min pancake stretch
1 min calf stretch on wall (each side)
Athletes Notes
Couch Stretch
Quad Smash
Pancake Stretch
Calf Stretch on Wall
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 bit more with reps, sets, rest time, etc.
Mini-Pump – Lower Pull (Checkmark)
4 sets
:30 Weighted Glute Bridge Hold
-rest 30 secs-
5 Snatch Grip Deadlift @ RPE 7.5/10
-rest 1 minute between sets-
3 sets
8 Split Stance Barbell Good Mornings @ RPE 7/10 (each side)
-rest 1 minute between sets-
Athletes Notes
Glute Bridge Hold (weighted)
Snatch Deadlift
Split Stance Barbell Good Morning