RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they choseRPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
3 Rounds15/12 cal Row10 Scap Pull-ups15 Bent Over Barbell Rows (empty bar)5 Iron Cross (each side)5 Down Dog/Seal Pose Transitions
Athletes Notes
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
6 sets of 6 reps – RPE 7-8/10*Rest 2:00-2:30 b/t sets
6 sets of 6 reps – RPE 7-8/10*Rest 1:00-1:30 b/t sets
Score = Weight added to strict pull ups. If you did as bodyweight or banded, score should be 0.
3 sets: 15 reps - RPE 7*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets Focus: Resistance should allow for control throughout the extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Keep free hand behind tricep to stabilize arm and minimize swing.
3 sets: 15 reps (each side) - RPE 7*Rest 1:00-1:30 b/t sets
1 min Standing QL Doorway/Rig Stretch (each side)1 min Foam Roll Lats1 min Thread the Needle (each side)1 min Tricep Lacrosse Ball Smash (each side)
Demo Videos
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.
4 Rounds10 Barbell Deadlift @ moderate weight – maintain quality RPE 710 Strict Pullups @ Moderate weight – maintain control and quality RPE 710 Seated Straight Bar Row @ moderate weight – maintain quality RPE 715 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7-Rest 3 min b/t rounds-