Crossfit Lillington – Mayhem Affiliate – Bodybuilding
()
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
Lower 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 Dumbbell Deadlift (Weightlifting Variable Reps & Sets)
5-6 sets
8 Split Stance Dumbbell Deadlift @ RPE 7/10 (each side)
-rest 30 secs-
15 Russian Kettlebell Swings @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Split Stance Dumbbell RDL
Russian Kettlebell Swings
Brace your core and keep your chest tall.
Hinge at the hips by pushing your hips back, bending the front knee slightly.
Lower the dumbbells along the front shin.
Keep your back flat, spine neutral, and shoulders packed.
Once you feel a stretch in the front leg hamstring (just below knee level or so), drive through the front heel to return to standing.
Front leg does most of the work
Rear leg helps with balance, not pushing
Lying DB Hamstring Curl (Weightlifting Variable Reps & Sets)
*Rest 1:30-2:00 b/t sets
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
5 sets
12 Lying Dumbbell Hamstring Curls @ RPE 7/10
-rest 1 minute between sets-
Weighted Hip Thrust (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
3 sets
10 Barbell Hip Thrusts @ RPE 7/10
-rest 1 minute between sets-
Tibia Raises (Checkmark)
5 sets
20 Tibia Raises
-rest 1 minute between sets-
Athletes Notes
Tibia Raises
Stand upright with your back against a wall and feet a few inches in front of you. Keep your heels planted on the ground. Lift your toes up as high as you can, pulling them toward your shins. Pause at the top, then lower slowly back down. Repeat for reps.
Lower 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 (Time)
4 sets
8 Split Stance Dumbbell Deadlift @ RPE 7/10 (each side)
-rest 30 secs-
15 Russian Kettlebell Swings @ RPE 7/10
-rest 1 minute between sets-
3 sets
12 Lying Dumbbell Hamstring Curls @ RPE 7/10 @ RPE 7/10
-rest 30 secs-
10 Barbell Hip Thrusts @ RPE 7/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Split Stance Dumbbell RDL
Russian Kettlebell Swings
Lying DB Hamstring Curl
Weighted Hip Thrust