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 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)
*all reps are each side
Athletes Notes
Back Rack Reverse Lunges
Split Stance DB Romanian Deadlift (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Holding dumbbells in each hand, assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round. Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets.
3 sets: 15 reps (each side) @ RPE 9-9.5/10
-rest 1:00-1:30 b/t sets-
*goal is to use same weight or as close as possible to two weeks ago and first week
Dumbbell Glute Bridges (Weightlifting Variable Reps & Sets)
3 sets: 15 reps @ RPE 9-9.5/10
-rest 1:00-1:30 b/t sets-
*goal is to use same weight or as close as possible to two weeks ago and first week
Athletes Notes
Dumbbell Glute Bridge
Setup: Lie on your back on a mat, knees bent, and feet flat on the floor, hip-width apart and close to your glutes.
Position Weight: Place a dumbbell across your hips/pelvis area, holding it with both hands to stabilize it.
Lift: Driving through your heels, lift your hips toward the ceiling. Squeeze your glutes hard at the top.
Lateral Band Walk (Checkmark)
3 sets: 30 steps (each side) (or to RPE 9-9.5/10)
-rest 1:00-1:30 b/t sets-
Athletes Notes
Lateral Band Walk
Tibia Raises (Checkmark)
3 sets: 30 reps (or toRPE 9-9.5/10)
-rest 1:00-1:30 b/t sets-
Athletes Notes
Tibia Raises
Core Work (4 Rounds for time)
4 sets:
15 Overhead Plate Sit Ups
30yd Single DB Overhead Carry (left)
30yd Single DB Overhead Carry (right)
:60 sec Chinese Plank
30yd Single DB Overhead Carry (left)
30yd Single DB Overhead Carry (right)
15 KB Side Bends (each side)
30yd Single DB Overhead Carry (left)
30yd Single DB Overhead Carry (right)
15 Pulse Ups
-rest 2:00 b/t sets-
Athletes Notes
Plate Overhead Sit Up
Face Up Chinese Plank
Kettlebell Side Bends
Pulse Ups
Single Arm Dumbbell Overhead Carry (as heavy as possible)
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 Step Back Lunges (each side) @ RPE 8/10
8 Split Stance Dumbbell RDL (each side) @ RPE 8/10
15 Lateral Band Walk steps (each side) @ RPE 7-8/10
-rest 2:00 b/t sets-
3 sets:
15 Overhead Plate Sit Ups
:60 sec Chinese Plank
15 KB Side Bends (each side)
15 Pulse Ups
*Rest 2:00 b/t sets
*score is total time for the mini pump
Athletes Notes
Back Rack Reverse Lunges
Split Stance Dumbbell RDL
Lateral Band Walk
Plate Overhead Sit Up
Face Up Chinese Plank
Kettlebell Side Bends
Pulse Ups