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
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)
*Rest 2:00-2:30 b/t sets
Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
10 sets
3 Strict Press (build to a 3RM)
-rest 2:00-3:00 b/t sets-
Alt DB Bench + Double DB Bench (Weightlifting Variable Reps & Sets)
Alternating DB Bench + Double DB Bench
Focus: Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Go directly into double DB reps after alternating reps have been completed. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
*1 rep = R+L+both
Athletes Notes
Alternating Dumbbell Bench + Double Dumbbell Bench
Superset 1 (8 Rounds for weight)
4 sets
8 Seated DB Balboas @ RPE 9/10
10 DB Lateral Raises (both arms, same time) @ RPE 9/10
-rest 1:30-2:00 b/t sets-
Athletes Notes
Seated Dumbbell Balboas
Dumbbell Lateral Raises
Superset 2 (3 Rounds for time ↓ shorter is better)
3 sets
12 Pause Ring or Bar Dips (or go until RPE 8/10 – leaving 2 reps in the tank each set)
12 Strict Chin Ups (or go until RPE 8/10 – leaving 2 reps in the tank each set)
-rest 1:30-2:00 b/t sets-
*Pause for 2 sec at the bottom of each dip
Athletes Notes
Ring Dips
Tricep (Bar) Dips
Chin Ups
sub Banded Strict Pull Ups with supinated grip (aka chin 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
4 Strict Press @ RPE 9/10
6 Alternating DB Bench + Double DB Bench (right+left+both=1 rep) @ RPE 9/10
8 Seated DB Balboas @ RPE 9/10
12 DB Lateral Raises @ RPE 8/10
-rest 2:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Barbell Strict Press
Alternating Dumbbell Bench + Double Dumbbell Bench
Seated Dumbbell Balboas
Dumbbell Lateral Raises