Crossfit Lillington – Mayhem Affiliate – Bodybuilding
End of German Volume Training Cycle Feedback! (No Measure)
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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 and Core 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
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.
Weighted Hip Thrusts
10-8-6-4-2
-Rest 2:00-2:30 b/t sets-
*building in weight each set
Dumbbell Deadlift (Weightlifting Variable Reps & Sets)
Dumbbell Deadlift
4 sets: 10 reps – @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
Athletes Notes
Dumbbell Deadlift
Setup
Stand with feet about hip-width apart.
Hold a dumbbell in each hand at your sides or in front of your thighs (both are valid variations).
Keep your chest open, shoulders back, and core braced.
The Descent (Hinge)
Push your hips back as if closing a car door with your glutes.
Keep the dumbbells close to your body.
Maintain a neutral spine (no rounding).
Slight bend in your knees—don’t squat down.
The Lift
Drive through your heels.
Push your hips forward to stand tall.
Squeeze your glutes at the top, without leaning back.
GHD Hip Extension (Checkmark)
GHD Hip Extension
3 sets: 15 reps (or to RPE 8-8.5/10)
*Rest 1:00-1:30 b/t sets
*If no GHD is available, perform Supermans
3 sets: 25 reps (or to RPE 8-8.5/10)
*Rest 1:00-1:30 b/t sets
Athletes Notes
Hip Extension
Supermans
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.
Russian Kettlebell Swings
3 sets: 20 reps – @ RPE 7-7.5/10
*Rest 1:30-2:00 b/t sets
Core Work (Checkmark)
4 sets
15 V-Ups
30 Medball Russian Twists
50ft Single Arm Farmers Carry (right)
50ft Single Arm Farmers Carry (left)
*Rest 2:00 b/t sets
Athletes Notes
V-Ups
Weighted Russian Twists with medball
Single Dumbbell Farmers Carry – aka Suitcase Carry
Lower Pull and Core Day Cool Down (No Measure)
1 min couch stretch (each side)
1 min quad smash (each side)
1 min Seal Stretch
1 min calf stretch on wall (each side)
Athletes Notes
Couch Stretch
Quad Smash
Seal 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 more with reps, sets, rest time, etc.
Mini Pump – Lower Pull and Core (Time)
3 sets
8 Weighted Hip Thrusts @ RPE 7-7.5/10
10 Dumbbell Deadlift @ RPE 8-8.5/10
12 GHD Hip Extension (or 25 Supermans) (or to RPE 8-8.5/10)
15 Russian Kettlebell Swings @ RPE 7-7.5/10
-Rest 2:00-2:30 b/t sets-
Core Work
3 sets
15 V-Ups
30 Medball Russian Twists
50ft Single Arm Farmers Carry (right)
50ft Single Arm Farmers Carry (left)
*Rest 2:00 b/t sets
*score is total time for the mini pump
Athletes Notes
Weighted Hip Thrust
Dumbbell Deadlift
Hip Extension
Supermans
Russian Kettlebell Swings
V-Ups
Weighted Russian Twists with medball
Single Dumbbell Farmers Carry – aka Suitcase Carry