Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Mayhem Strength (10 Rounds for weight)
8-10 SETS
10 Tempo Barbell Bench Press (30X0)
-Rest 1:00-
10 Tempo Barbell Row (30X0)
-Rest 1:00 b/t Sets
(Score is Weight on Bench)
GOAL: RPE 9 | We are back for our second high-volume upper body day of the week. Start with a moderate load, taking into account the tempo and total required volume of the session. The goal is to stick to a single weight for the entire session. If you start to fall short of the 10 reps per set on either movement, you will keep the same loading next week and try to complete the prescribed workload again.
Mayhem Bodybuilding (Checkmark)
1.) 2-3 SETS
12-15 DB (or Cable) Chest Fly (Moderate)
-Rest 1:00-
Max Set Banded (or Cable) Lat Pulldown (Light-Mod)
-Rest 2:00 b/t Sets-
(No Measure)
2.) 2 SETS
12 Reps of 1+1/4 Incline DB Press (Moderate)
-Rest 1:00-
Max Set Banded (or Cable) Straight Arm Pulldown (Moderate)
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: RPE 8 | Move with intention on these pieces to supplement all the volume we did on the bench press and barbell row. Hitting these sets hard under exhaustion is where the magic happens. Don’t just go through the motions here.