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
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 sets
8 Split Stance Dumbbell RDL @ RPE 8.5/10 (each side)
-rest 30 secs-
16 Double Kettlebell Front Rack Lunge @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Split Stance Dumbbell RDL
Double Kettlebell Front Rack Walking Lunges
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 leg’s shin.
Keep your back flat, spine neutral, and shoulders packed.
Once you feel a stretch in the front leg’s 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
Russian Kettlebell Swing (Weightlifting Variable Reps & Sets)
*Build to a moderate weight; stay the same or build across
Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.
4 sets
25 Russian Kettlebell Swings @ RPE 7/10
-rest 1 minute between sets-
Dumbbell Glute Bridges (Weightlifting Variable Reps & Sets)
5 sets
20 Dumbbell Glute Bridges
-rest 1 minute between sets-
Athletes Notes
Dumbbell Glute Bridge
Tibia Raises (Checkmark)
50 Tibia Raises
-rest 30 secs-
40 Tibia Raises
-rest 30 secs-
30 Tibia Raises
-rest 30 secs-
20 Tibia Raises
-rest 30 secs-
10 Tibia Raises
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)
5 sets
8 Split Stance Dumbbell RDL @ RPE 8.5/10 (each side)
-rest 30 secs-
16 Double Kettlebell Front Rack Lunge @ RPE 7/10
-rest 1 minute between sets-
4 sets
25 Russian Kettlebell Swings @ RPE 7/10
-rest 30 secs-
20 Dumbbell Glute Bridges
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Split Stance Dumbbell RDL
Double Kettlebell Front Rack Walking Lunges
Russian Kettlebell Swings
Dumbbell Glute Bridge