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
Shoulders and Arms Day Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. 2-3 sets
20 Banded Strict Press
20 Banded Curls
:30 sec Plank Shoulder Taps
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Banded Strict Press
Plank Shoulder Taps
Shoulder Press (Weightlifting Variable Reps & Sets)
6 sets: 6 reps @ 65-70% 1RM (or RPE 6.5/10)
-rest 2:00-3:00 b/t sets-
Barbell Incline Bench Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
4 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Superset 1 (8 Rounds for weight)
4 sets
20 DB Snow Angel Raise @ RPE 8/10
20 DB Front Raise @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Athletes Notes
Dumbbell Snow Angel Raise
Dumbbell Front Raises
Superset 2 (3 Rounds for time ↓ shorter is better)
3 sets
10 Ring or Bar Dips (or go until RPE 8/10 – leaving 2 reps in the tank each set)
10 Strict Pull Ups (or go until RPE 8/10 – leaving 2 reps in the tank each set)
-rest 1:00-1:30 b/t sets-
Athletes Notes
Strict Ring Dip
Tricep Dips (Matador bars)
Strict Pull Ups
Shoulders and Arms Day Cool Down (No Measure)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Athletes Notes
Banded Overhead Shoulder Distraction
Thread the needle
Pigeon Stretch
Cross Leg Forward Fold
Foam Roll Glutes
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 – Shoulders and Arms (Time)
4 sets
6 Strict Press @ RPE 7/10
8 Incline Bench Press @ RPE 8/10
10 Ring or Bar Dips (or go until RPE 8/10 – leaving 2 reps in the tank each set)
10 Strict Pull Ups (or go until RPE 8/10 – leaving 2 reps in the tank each set)
-rest 2:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Barbell Strict Press
Barbell Incline Bench Press
Strict Ring Dip
Tricep Dips (Matador bars)
Strict Pull Ups