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 Step Back Lunges
Build to 1RM (each side)
-rest 2:00-2:30-
3 reps at 80% of 1RM (each side)
-rest 2:00-2:30-
Max reps at 60% of 1RM (cap at 10) (each side)
Rear Foot Elevated DB Split Squat (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 a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
3 sets: 6 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
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: 12 reps @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
**goal is to use a thicker band than two weeks ago
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: 12 reps @ RPE 8-8.5/10
*Rest 1:00-1:30 b/t sets
**goal is to add weight to two weeks ago
Core Work (4 Rounds for time)
4 sets:
10 GHD to parallel w/plate on chest
10 Seated Oblique Twists with Med Ball (each side)
7 Alligator Rolls (each way)
20 Plank KB Pull Unders
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
*score is total time
Athletes Notes
Weighted GHD Sit Ups to Parallel
Seated Oblique Twist with Med Balll
Alligator Roll
Dumbbell Plank Pull Through (KB or DB)
Single Dumbbell Farmers Carry – aka Isolateral DB Farmers 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 Barbell Back Rack Reverse Lunges (each side) @ RPE 8
6 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-
3 sets:
10 GHD to parallel w/plate on chest
10 Seated Oblique Twists with Med Ball (each side)
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
Back Rack Reverse Lunges
Dumbbell Bulgarian Split Squats
Band Pull Through
Russian Kettlebell Swings
Weighted GHD Sit Ups to Parallel
Seated Oblique Twist with Med Balll
Single Dumbbell Farmers Carry – aka Isolateral DB Farmers Carry