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
Core and Arms 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 Banded Strict Press
10 Sit Ups
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Banded Strict Press
L-Sit/Single Arm Farmers Carry (Checkmark)
10 sets
:15 L-Sit
-rest 30 secs-
50ft Single Arm Farmers Carry @ RPE 7/10 (each side)
-rest 1 minute between sets-
Athletes Notes
L-Sit Hold
Single Dumbbell Farmers Carry – aka Suitcase Carry
DB Spider Curls (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: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
5 sets
10 Spider Curls (both arms, same time) @ RPE 7/10
-rest 30 secs-
10 Dumbbell French Press @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Spider Curls
Seated Tricep DB French Press
Plate Pinch Farmers Carry (5 Rounds for weight)
5 sets
100ft Plate Pinch Farmers Carry @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Plate Pinch Carry
Core and Arms Day Cool Down (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min bicep wall stretch (each side)
1 min thread the needle (each side)
1 min banded overhead shoulder distraction (each side)
Athletes Notes
Standing QL Doorway Stretch
Foam Roll Lats
Bicep Wall Stretch
Thread the Needle
Banded Shoulder Distraction
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.
Mini Pump – Core and Arms (Time)
5 sets
:15 L-Sit
-rest 30 secs-
50ft Single Arm Farmers Carry @ RPE 7/10 (each side)
-rest 1 minute between sets-
4 sets
10 Spider Curls (both arms, same time) @ RPE 7/10
-rest 30 secs-
10 Dumbbell French Press @ RPE 7/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
L-Sit Hold
Single Dumbbell Farmers Carry – aka Suitcase Carry
Spider Curls
Seated Tricep DB French Press