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 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)
10 sets: 3 reps @ 85-90% 1RM
-rest 2:00-3:00 b/t sets-
Goblet Spanish Squat (Weightlifting Variable Reps & Sets)
3 sets: 10 reps @ RPE 8.5/10
-rest 1:00-1:30 b/t sets-
*goal is heavier weight than two weeks ago
Athletes Notes
Spanish Squat with DB or KB in goblet hold
Focus: Anchor a thick resistance band to a rig at knee height. Step into band and place band on the back of the calves below the knees. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Superset (4 Rounds for weight)
4 sets
12 DB Farmers Carry Lunge Steps (each side) @ RPE 8.5/10
15 Single Leg Dumbbell Glute Bridges (each side) @ RPE 8.5/10
-rest 1:30-2:00 b/t sets-
*goal is to use same weight as two weeks ago
Athletes Notes
Double Dumbbell Farmer Hold Walking Lunge
Single Leg Dumbbell Glute Bridge
Single Leg Calf Raise (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.
3 sets: 24 reps (each side) @ RPE 8.5/10
-rest 1:00-1:30 b/t sets-
*goal is to use same weight as two weeks ago
Core Work (4 Rounds for time)
4 sets
12 Hanging Leg Raises
1:00 Side Plank (each side)
-rest 1:00-1:30 b/t sets-
Athletes Notes
Hanging Leg Lifts
Side Plank
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
8 Back Squat @ RPE 8/10
12 Goblet Spanish Squat @ RPE 8/10
10 DB Farmers Carry Lunge Steps (each side) @ RPE 8.5/10
12 Single Leg Dumbbell Glute Bridges (each side) @ RPE 8.5/10
-rest 2:00-3:00 b/t sets-
Core Work
3 sets
10 Hanging Leg Raises
1:00 Side Plank (each side)
-rest 1:00-1:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Back Squat
Spanish Squat with DB or KB in goblet hold
Double Dumbbell Farmer Hold Walking Lunge
Single Leg Dumbbell Glute Bridge
Hanging Leg Lifts
Side Plank