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 3RM
-rest 2:00-2:30-
6 reps at 80% of 3RM
-rest 2:00-2:30-
Max reps at 60% of 3RM (cap at 15)
Good Mornings (Weightlifting Variable Reps & Sets)
3 sets: 15 reps @ RPE 7.5-8/10
-rest 1:00-1:30 b/t sets-
*goal is to add weight to two weeks ago
Athletes Notes
Barbell Good Mornings
Glute Ham Raises (Checkmark)
3 sets: 12 reps (or to RPE 7.5-8/10)
-rest 1:00-1:30 b/t sets-
*goal is to add weight to two weeks ago
*If no GHD is available, substitute barbell or dumbbell RDLs.
Athletes Notes
Glute Ham Raise
Romanian Deadlifts
Double Dumbbell RDL
Lying Banded Leg Curls (Checkmark)
3 sets: 35 reps @ RPE 7.5-8/10
-rest 1:00-1:30 b/t sets-
Athletes Notes
Banded Hamstring Curls
Core Work (4 Rounds for time)
4 sets:
15 Strict Abmat Sit Ups (hands by head or across chest)
15 Pulse Ups
10 V-Ups
30 sec Copenhagen Plank (each side)
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-
Athletes Notes
Strict Sit Up
Pulse Ups
V-Ups
Copenhagen Plank
Double Dumbbell Walk – 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
6 Weighted Hip Thrusts @ RPE 8/10
8 Barbell Good Mornings @ RPE 8/10
30 Lying Banded Leg Curls @ RPE 7-8/10
-rest 2:00 b/t sets-
3 sets
15 Strict Abmat Sit Ups (hands next to head or across chest)
15 Pulse Ups
10 V-ups
-rest 2:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Weighted Hip Thrust
Barbell Good Mornings
Banded Hamstring Curls
Strict Sit Up
Pulse Ups
V-Ups