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 Push 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
10 Cossack Squats
10 Bodyweight Calf Raises
10 Bodyweight Tibia Raises
Athletes Notes
Mayhem Hip Halo Activation
Cossack Squat
Calf Raises
Tibia Raises
Back Squat (Weightlifting Variable Reps & Sets)
5 sets: 6 reps @ 70-75% 1RM
-rest 2:00-3:00 b/t sets-
Double Kettlebell Racked Squats 1-1/2 Reps (Weightlifting Variable Reps & Sets)
3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Athletes Notes
Goblet Squat 1 and a Half Reps with two KBs in front rack
Superset (4 Rounds for weight)
4 sets
8 Dumbbell Box Step Ups (each side) @ RPE 8/10
10 Dumbbell Goblet Hold Stepback Lunges (each side) @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Athletes Notes
Double Dumbbell Box Step Up
Dumbbell Goblet Reverse Lunge + Squat – no squat
Standing Barbell Calf Raise (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: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge.
3 sets: 20 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Athletes Notes
Standing Barbell Calf Raise
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension.
If needed, use rig to guide bar through movement so you don’t lose your balance.
*Make sure that platform you are standing on will not flip when standing on edge.
Lower Push Day Cool Down (No Measure)
1 min thread the needle (each side)
1 min pigeon pose (each side)
1 min toe touch stretch
1 min foam roll glutes (each side)
Athletes Notes
Thread the Needle
Pigeon Stretch
Toe Touch 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 – Lower Push (Time)
4 sets
6 Back Squat @ RPE 7.5/10
8 Double Kettlebell Front Rack 1-1/2 Squats @ RPE 8/10
8 Dumbbell Box Step Ups (each leg) @ RPE 8/10
10 Dumbbell Goblet Hold Stepback Lunges (each side) @ RPE 8/10
*Rest 2:00-3:00 b/t sets
Core Work
3 sets
20 Kettlebell Side Bends (each side) @ RPE 7/10
25 V-Ups
*Rest 1:00-1:30 b/t sets
*score is total time for the mini pump
Athletes Notes
Back Squat
Goblet Squat 1 and a Half Reps with two KBs in front rack
Double Dumbbell Box Step Up
Dumbbell Goblet Reverse Lunge + Squat – no squat
Kettlebell Side Bends
V-Ups