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
Weighted Hip Thrust
*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.
Build to 4RM
-rest 2:00-2:30-
8 reps at 80% of 4RM
-rest 2:00-2:30-
Max reps at 60% of 4RM (cap at 20)
Alt Double DB Step Back Lunges (Front Rack) (Weightlifting Variable Reps & Sets)
*Rest 2:00-2:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Athlete will use two dumbbells and rack them somewhere on the shoulders. Step back, touching the back knee to the floor, and stand. Use a weight that will allow for stable, controlled movement across sets.
3 sets: 15 reps @ RPE 8.5-9 (each side)
-rest 1:00-1:30 b/t sets-
**goal is to use same weight as two weeks ago (week 3)
GHD Hip Extension (Checkmark)
4 sets: 20 reps (or to RPE 8.5-9)
*Rest 1:00-1:30 b/t sets
Non-GHD option: Supermans
4 sets: 30 reps (or to RPE 8.5-9)
*rest 1:00-1:30 b/t sets
Athletes Notes
Hip Extension
Supermans
Single Leg DB 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 to the opposite side. Keep dumbbell centered over the hips the entire time.
Focus: It is advised to set up your bench so that it is braced against a rig or upright to prevent tipping. Place the upper back on the bench and both feet next to each other, flat on the floor. Place a dumbbell laterally across the hips. Position the feet far enough from the bench, so that when hips are extended, shins will be vertical. When correct foot placement is found, extend one leg forward and squeeze glutes slightly so that a neutral pelvis can be maintained throughout the entire movement. The extended, non-working leg is ok to touch the floor between reps but should not aid during the hip thrust rep. Drive through the foot of the working leg, squeezing the glute to extend the hip. Return down to the starting position and repeat all reps on that side before switching to the opposite side. Keep dumbbell centered over the hips the entire time.
3 sets: 15 reps @ RPE 8.5-9 (each side)
-rest 1:00-1:30 b/t sets-
**goal is to use same weight as two weeks ago (week 3)
Core Work (4 Rounds for time)
4 sets:
10 Single Arm KB Sit Ups (left arm)
10 Single Arm KB Sit Ups (right arm)
10 Side Star Plank Reach Throughs (each side)
10 Strict Hanging Leg Raise
:60 Sec Plank Hold
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
Single Arm Kettlebell Overhead Sit Up
Side Star Plank Reach Throughs
Hanging Leg Lifts
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 Weighted Hip Thrusts @ RPE 8
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ RPE 7-7.5
15 GHD Hip Extension (or 30 Supermans) @ RPE 7-7.5
-Rest 2:00-2:30 b/t sets-
3 sets:
10 Single Arm KB Sit Ups (Left)
10 Single Arm KB Sit Ups (Right)
10 Strict Hanging Leg Raise
:60 Sec Plank Hold
*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 Arm Kettlebell Overhead Sit Up
Hanging Leg Lifts
Plank