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
()
Upper Pull 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
:20-30 Supinated Bar Hang
5 Tempo Ring Rows (3 second negative)
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Active Dead Hang on Rig – palms facing in (supinated grip)
Slow Ring Rows
Deadlift
Build to 1RM
-rest 2:00-2:30-
3 reps at 80% of 1RM
-rest 2:00-2:30-
Max reps at 60% of 1RM (cap at 10)
Supported Single Arm DB Tempo Row (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow, performing this movement with a tempo of: fast concentric (pull)/ 1 sec pause at top of contraction/ 2 sec eccentric (lowering phase). Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen.
4 sets: 12 reps (each side) @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
**goal is to add weight to two weeks ago
Straight Arm Lat Pull Down (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: With a lat pulldown bar, assume a standing position and lean forward slightly. Grasp the bar at shoulder width apart and press the bar down towards the hips with straight arms. Activation should be felt in the lats. If you do not have access to a lat pulldown, perform this movement by attaching two bands to a pull-up bar and place a pvc pipe through them. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
3 sets: 12 reps @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
**goal is to add weight to two weeks ago
Incline Dumbbell Hammer 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: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.
4 sets: 12 reps @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
**goal is to add weight to two weeks ago
Single DB Double Head Curl (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.
3 sets: 12 reps @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
**goal is to add weight to two weeks ago
Upper Pull Day Cool Down (No Measure)
1 min bicep wall stretch (each side)
1 min tricep smash (each side)
1 min leaning child’s pose (each side)
1 min seal pose
Athletes Notes
Bicep Wall Stretch
Tricep Smash
Leaning Child’s Pose
Seal Stretch
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 – Upper Pull (Time)
4 sets
8 Deadlift @ RPE 8
10 Supported Single Arm DB Tempo Row (2 second negative, 1 second pause at top) @ RPE 7-7.5
10 Incline Dumbbell Hammer Curls @ RPE 7-7.5 (both arms same time)
15 Single DB Double Head Curl @ RPE 7-7.5
-Rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Deadlift
Supported Single Arm DB Tempo Row
Incline Dumbbell Hammer Curls
Crush Grip DB Bicep Curl