Crossfit Lillington – Mayhem Affiliate – Bodybuilding
End of German Volume Training Cycle Feedback! (No Measure)
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Functional Pump – Core and Arms (Time)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don’t recommend doing any other workout apart from the 3 power lifts – Squat, Deadlift & Press). Please click on “Workout prep notes available” directly to read the instructions before doing the workout!
10 rounds
5x50ft Shuttle Run (25ft down+25ft back)
3 Bench Press (185/125)
1 Rope Climb
*score time for this piece
3 sets
15 Skull Crusher (or to @ RPE 7.5-8/10) (barbell or dumbbell)
1 set Barbell Curl 21s @ RPE 7-7.5/10
15 V-Ups
30 Medball Russian Twists
-Rest 2:00-2:30 b/t sets-
Athletes Notes
Shuttle Run
Bench Press
Rope Climb
Barbell Skull Crushers
Dumbbell Skull Crushers
Barbell Bicep Curl 21s
V-Ups
Weighted Russian Twists with medball
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
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
()
Shoulders 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 Strict Press
20 Banded Curls
:30 sec Plank Shoulder Taps
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Banded Strict Press
Plank Shoulder Taps
Shoulder Press (Weightlifting Variable Reps & Sets)
*Rest 2:00-2:30 b/t sets
Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
Barbell Shoulder Press
10-8-6-4-2
-Rest 2:00-2:30 b/t sets-
*building in weight each set
Seated Double DB Shoulder Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
Double DB Shoulder Press
3 sets: 10 reps – @ RPE 7.5-8/10
*Rest 1:00-1:30 b/t sets
Push-ups (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: Athletes should keep a solid plank position during push-ups and aim to make contact with the quads/chest and the floor but don’t go completely relaxed between reps. Modify Push-ups to either pushups on a racked bar or the side of a box. Knee Push-ups are not preferred.
Push Ups
3 sets: 20 reps – (or to @ RPE 7.5-8/10)
*Rest 1:00-1:30 b/t sets
DB Snow Angel Raise (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a standing position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
DB Snow Angel Raise
3 sets: 15 reps – @ RPE 7-7.5/10
*Rest 1:30-2:00 b/t sets
Barbell Curl 21s (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.
Barbell Curl 21s
3 sets: 21 reps – @ RPE 7-7.5/10
*Rest 1:30-2:00 b/t sets
Shoulders and Arms Day Cool Down (No Measure)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Athletes Notes
Banded Overhead Shoulder Distraction
Thread the needle
Pigeon Stretch
Cross Leg Forward Fold
Foam Roll Glutes
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 – Shoulders and Arms (Time)
4 sets
8 Barbell Shoulder Press @ RPE 7.5-8/10
12 Push Ups (or to @ RPE 7.5-8/10)
10 DB Snow Angel Raise @ RPE 7-7.5/10
1 set Barbell Curl 21s @ RPE 7-7.5/10
-Rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Strict Press
Push Ups
DB Snow Angel Raise
Barbell Bicep Curl 21s