Mayhem Affiliate – Bodybuilding – Sat, Sep 26

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

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

Floating Romanian Deadlift (Weightlifting Variable Reps & Sets)

5 sets

8 Floating Romanian Deadlift @ RPE 7/10

-rest 1 min b/t sets-

Athletes Notes

Floating Romanian Deadlift

—note: the plates do NOT touch the ground during the set of 8. You can stand on a bumper plate for elevation if necessary to reach full range of motion while maintaining float.

Double Dumbbell Bulgarian Split Squat (Weightlifting Variable Reps & Sets)

4 sets

8 Bulgarian Split Squats (each side) @ RPE 8/10

-rest 20 sec between sides and 1 min between sets-

Athletes Notes

Dumbbell Bulgarian Split Squats

Split Stance Barbell Good Morning (Weightlifting Variable Reps & Sets)

4 sets

6 Split Stance Good Mornings (each side) @ RPE 8/10

-rest 1 minute between sets-

Athletes Notes

Split Stance Barbell Good Morning

Superset (3 Rounds for time ↓ shorter is better)

3 sets

5 Tempo Jefferson Curls @ RPE 6-7/10 (4 second negative each rep)

25 GHD Sit Ups

-rest 1 min between sets-

Athletes Notes

Jefferson Curl

GHD Sit Up

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)

5 sets

8 Romanian Floating Deadlifts @ RPE 7/10

-rest 1 min between sets-