Hybrid Performance Method
8/31/18, 2(02 PM
!
Print Day (/client/workout-printable/2150/day)
Hybrid 101
Week 1
Nivana Campos
Day 1
Reps/
Reps/ Weights
Weights
KG
KG // LB
LB // TIM
TIMEE
Na
Name
me
Sets
Sets xx Reps
Reps @
@ Percent
Percent
Box Jumps
3 sets x 8 reps
Assisted
Assisted
Notes
Notes
Goal for this movement is quality! Substitute for high jumps if you don't have a box.
Max Pull-Ups
1 set x 1 rep
Perform as many pull ups as possible unbroken! Write down your number, we will be re-testing at the end of the 3 months.
High Bar Back Squat
1 set x 5 reps
Work up to a heavy set of 5 and record this number in your notes!
Suitcase KB Carry
2 sets x 30 reps
Perform as a circuit with Side Planks. 2 sets of 30 second walks, per arm.
Side Planks
2 sets x 30 reps
Perform as a circuit with Suitcase KB Carry. 2 sets of 30 seconds per side.
Dumbbell Step Ups
4 sets x 12 reps
Perform as a circuit with Russian KG Swings and Reverse Lunges. Go heavy with this movement.
Russian KB Swings
4 sets x 10 reps
Perform as a circuit with Dumbbell Step Ups and Reverse Lunges.
Reverse Lunge - Contralateral Load
4 sets x 12 reps
Perform as a circuit with Dumbbell Step Ups and Russian KB Swings
Notes
Day 2
Na
Name
me
S
Sets
ets xx Reps
Reps @
@
Percen
Percentt
Reps/
Reps/ Weights
Weights
KG
KG // LB
LB // TIM
TIMEE
Strict Press
5 sets x 5 reps @ 70%
Pendlay Rows
4 sets x 8-12 reps
Half Kneeling Single Arm KB Shoulder
Press
3 sets x 15 reps
Hold the kettlebell in the hand opposite to the foot that is in front of you. 15 reps per side.
Chin Ups
3 sets x 10 reps
Perform as a circuit with Dumbbell Push Press and Wall Balls. Strict Chin Ups, break up sets if necessary. If you cannot do body weight, use a band
to hit 10 reps.
Dumbbell Push Press
3 sets x 15 reps
Perform as a circuit with Chin Ups and Wall Balls. (65/35lbs), sub for lighter weight if necessary.
Wall Balls
3 sets x 20 reps
Perform as a circuit with Chin Ups and Dumbbell Push Press.
Airdyne/ Rower - 1000m
1 set x 1000 reps
For time. Record this time in your notes!
Assisted
Assisted
Notes
Notes
70% of your one rep max strict press.
Notes
Day 4
Reps/
Reps/ Weights
Weights
KG
KG // LB
LB // TIM
TIMEE
Na
Name
me
Sets
Sets xx Reps
Reps @
@ Percent
Percent
Assisted
Assisted
Notes
Notes
Max Push-Ups in 1min
1 set x 1 rep
Perform as many push ups as you can in 60 seconds. Write down your results, we will be re-testing at the end of the 3 months.
Conventional Deadlift
1 set x 5 reps
Work up to a heavy set of 5 and record this number in your notes!
Conventional Deadlift
2 sets x 1 rep @ 60%
Drop sets, 60% of the weight you just hit for a heavy set of 5 for 2 sets of "as many reps as possible" at this weight.
Box Squats
3 sets x 8 reps @ 70%
70% of your one rep max back squat. Box should be set up for at or below knee height.
KB Single Leg RDL
3 sets x 8 reps
Kettlebell single leg Romanian deadlifts. Hold the kettlebell in the opposite hand to the food that is on the ground.
Front Rack Walking Lunges
3 sets x 10 reps
Perform as a circuit with Goblet Squats and Sprints. 20 steps total per set.
Goblet Squats
3 sets x 10 reps
Perform as a circuit with Front Rack Walking Lunges and Sprints.
Sprints - 100m
3 sets x 100 reps
Perform as a circuit with Front Rack Walking Lunges and Goblet Squats.
Notes
https://hybridperformancemethod.com/client/workout-printable/2150/week
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Hybrid Performance Method
8/31/18, 2(02 PM
Day 5
Na
Name
me
Sets
Sets xx Reps
Reps
@
@ Percent
Percent
Re
Reps/
ps/ We
Weights
ights
KG
KG // LB
LB // TIM
TIMEE
Assisted
Assisted
Notes
Notes
Bench Press
4 sets x 5
reps @ 70%
70% of your one rep max bench press.
Seated Dumbbell
Shoulder Press
4 sets x 10
reps
Single Arm DB Bench
Press - Neutral Grip
3 sets x 12
reps
Single Arm Dumbbell Bench Press with a neutral grip. 12 reps per side.
Push Ups
3 sets x 1520 reps
Perform as a circuit with Waitress Carry and Renegade Rows. 15 reps for women, 20 reps for men.
Waitress Carry
3 sets x 20
reps
Perform as a circuit with Push Ups and Renegade Rows. 20 seconds per arm, per set.
Renegade Rows
3 sets x 10
reps
Perform as a circuit with Push Ups and Waitress Carry. 10 reps per arm, per set.
Landmine Oblique
Twists
4 sets x 12
reps
Perform for quality.
1mile Timed Run/3
min step up test
1 set x 1 rep
Run 1 mile as fast as possible (write down your time) OR perform a 3 min step up test. Write down your initial HR, and your HR immediately after the exercise. Write down your
results. To take your HR simply put your index and middle finger on your wrist right below your thumb, and count the amount of beats in 30 seconds (multiply the result x 2)
Notes
https://hybridperformancemethod.com/client/workout-printable/2150/week
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