Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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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
Deadlift (Weightlifting Variable Reps & Sets)
8 sets: 4 reps @ 80-85% 1RM
-rest 2:00-3:00 b/t sets-
Dumbbell Walking Lunge (Weightlifting Variable Reps & Sets)
3 sets: 8 reps (each side) @ RPE 8.5/10
-rest 1:00-1:30 b/t sets-
*goal is heavier weight than two weeks ago
Athletes Notes
Double Dumbbell Front Rack Walking Lunge
Superset (4 Rounds for weight)
4 sets
15 GHD Hip Extension (or 25 Supermans)
12 Sumo Dumbbell or Kettlebell Deadlift @ RPE 8.5/10
-rest 1:30-2:00 b/t sets-
*goal is to use same weight as two weeks ago
Athletes Notes
GHD Hip Extension
Supermans
Double Dumbbell Sumo Deadlift
Double Kettlebell Sumo Deadlift
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: 25 reps @ RPE 8.5/10
-rest 1:00-1:30 b/t sets-
*goal is same weight as two weeks ago
Core Work (4 Rounds for time)
4 sets
25 GHD Sit Ups (or 25 Stick Sit Ups)
40 Flutter Kicks (each side)
-rest 1:00-1:30 b/t sets-
Athletes Notes
GHD Sit Up
Stick Sit Ups
Flutter Kicks
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)
4 sets
4 Deadlift @ RPE 8.5/10
6 Double Dumbbell Front Rack Lunge Steps (each side) @ RPE 8/10
12 GHD Hip Extension (or 15 Supermans)
15 Russian Kettlebell Swings @ RPE 7/10
-rest 2:00-3:00 b/t sets-
Core Work
3 sets
20 GHD Sit Ups (or 20 Stick Sit Ups)
30 Flutter Kicks (each side)
-rest 1:00-1:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Deadlift
Double Dumbbell Front Rack Walking Lunge
GHD Hip Extension
Supermans
Russian Kettlebell Swings
GHD Sit Up
Stick Sit Ups
Flutter Kicks