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 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
Back Rack Reverse Lunge
Build to 5RM (each side)
-rest 2:00-2:30-
10 reps at 80% of 5RM (each side)
-rest 2:00-2:30-
Max reps at 60% of 5RM (Cap 20) (each side)
Double Dumbbell Bulgarian Split Squat (Weightlifting Variable Reps & Sets)
3 sets: 10 reps (each side) @ RPE 7-7.5
*Rest 1:30-2:00 b/t sets
Band Pull Through (Checkmark)
*Rest 1:00-1:30 b/t sets *Build to a moderate resistance; stay the same or build across sets Focus: Attach a moderate/heavy weight band to a rig at knee height. Turn away from the rig and grasp the band with each hand with a thumb forward grip between the legs. Step forward and lean forward slightly when the band is under tension. Hinge by pushing the hips back and then forcefully contract the glutes to drive the hips forward to full extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
3 sets: 20 reps @ RPE 7-7.5
*Rest 1:30-2:00 b/t sets
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.
3 sets: 20 reps @ RPE 7-7.5
*Rest 1:30-2:00 b/t sets
Core Work (4 Rounds for time)
4 sets:
10 Strict Toes to Bar
10 KB Side Bend (each side)
10 Standing Banded Pallof Press (each side)
1:00 Plank
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 b/t sets
*score is total time
Athletes Notes
Strict Toes to Bar
Kettlebell Side Bends
Banded Pallof Press
Plank
Double Kettlebell Over Under Carry – One Overhead, One Farmer 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
5 Barbell Back Rack Reverse Lunges (each side) @ RPE 8
8 Rear Foot Elevated DB Split Squat (each side) @ RPE 7-7.5
15 Band Pull Through @ RPE 7-7.5
15 Russian Kettlebell Swings @ RPE 7-7.5
-Rest 2:00-2:30 b/t sets-
Core Work
3 sets:
10 Strict Toes to Bar
10 KB Side Bend (each side)
10 Standing Banded Pallof Press (each side)
1:00 Plank
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 b/t sets
*score is total time for the mini pump
Athletes Notes
Back Rack Reverse Lunges
Dumbbell Bulgarian Split Squats
Band Pull Through
Russian Kettlebell Swings
Strict Toes to Bar
Kettlebell Side Bends
Banded Pallof Press
Plank
Double Kettlebell Over Under Carry – One Overhead, One Farmer Carry
Mini Pump – Lower Pull and Core (Time)
3 sets
8 Weighted Hip Thrusts @ RPE 8-8.5
10 Alternating Double DB Step Back Lunges (Front Rack) @ RPE 8-8.5
12 GHD Hip Extension (or 30 Supermans)
12 Single Leg DB Hip Thrust @ RPE 8-8.5
-Rest 2:00-2:30 b/t sets-
3 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
7 Alligator Rolls (each way)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
*score is total time for the mini pump
Athletes Notes
Weighted Hip Thrust
Alternating Double DB Step Back Lunges Front Rack
Hip Extension
Supermans
Single Leg Dumbbell Hip Thrust
Stick Sit Ups
Alligator Rolls
Flutter Kicks
Isolateral DB Farmers Carry