Hybrid Performance Method 8/31/18, 1'56 PM

! Print Day (/client/workout-printable/2181/day)

Hybrid 101

Week 5 Nivana Campos

Day 1
Sets
Sets xx Reps
Reps @
@ Reps/
Reps/ Weights
Weights
Na
Name
me Pe
Perce
rcenntt KG
KG // LB
LB // TIM
TIMEE Assisted
Assisted Notes
Notes

Broad Jumps 4 sets x 6 reps For distance.

Back Squat 3 sets x 5 reps @ 85% High or low bar back squat, 85+% of your one rep max back squat, in the preferred style you choose. The "+" means you can go heavier if you feel up to going
for a new PR in this rep scheme.

Kettlebell RDL's 3 sets x 12 reps Perform as circuit with Bulgarian Split Squats and Suitcase Carry. 12 reps per leg, go heavy.

Bulgarian Split Squats 3 sets x 8 reps Perform as circuit with KB RDL's and Suitcase Carry. Use the same kettlebell, 8 reps per leg.

Suitcase KB Carry 3 sets x 30 reps Perform as circuit with KD RDL's and Bulgarian Split Squats. 3 sets of 30', per arm.

Barbell Hip Extensions 2 sets x 8 reps Perform as circuit with Lunges.

Rotational Lunges with 2 sets x 8 reps Perform as circuit with Hip Ext's. 8 reps per leg.
Racked KB

Banded Resisted Dead Bugs 2 sets x 20 reps

Notes

Day 2
Reps/
Reps/ Weights
Weights
Na
Name
me Sets
Sets xx Reps
Reps @
@ Percent
Percent KG
KG // LB
LB // TIM
TIMEE Ass
Assisted
isted Notes
Notes

Single Arm Serratus Punch 1 set x 30 reps Perform as a circuit with Band Resisted W to Press. 30 reps per arm.

Band Resisted W to Press 1 set x 30 reps Perform as a circuit with Single Arm Serratus Punch.

Bench Press 3 sets x 5 reps @ 85% 85+% of your one rep max bench press. The "+" means you can go heavier if you feel you can set a PR in this rep scheme.

Bent Over Barbell Row 3 sets x 12-15 reps Perform as a circuit with Side Raises and Push Ups.

Dumbbell Side Raises or Cable Side Raises 3 sets x 1 rep Perform as a circuit with Bent Over Barbell Row and Push Ups. 3 sets of max reps at a weight that will have you failing between 15-20 reps.

Push Ups 3 sets x 15 reps Perform as a circuit with Bent Over Barbell Row and Side Raises. Go to knees if it is too difficult, add weight if it is too easy.

Half Kneeling Windmill with KB 3 sets x 10 reps 10 reps per arm.

Row or Bike 7 sets x 1 rep 30 seconds on, 30 seconds rest for 7 rounds. 30 seconds on should be max intensity.

Notes

Day 4
Reps/
Reps/ Weights
Weights
Na
Name
me Sets
Sets xx Reps
Reps @
@ Percent
Percent KG
KG // LB
LB // TIME
TIME Assisted
Assisted Notes
Notes

Sumo Deadlift 3 sets x 10 reps @ 75% 75% of your one rep max sumo deadlift.

Front Squat 4 sets x 8 reps As heavy as possible without failing any reps. Perform as a circuit with KB RDL's.

Kettlebell RDL's 4 sets x 8-12 reps Perform as a circuit with front squats. 8-12 reps per leg.

Lat Pulldowns or Rack Chins 3 sets x 12 reps Perform as a circuit with Landmine Press.

Split Stance Landmine Press 3 sets x 12 reps Perform as a circuit with Lat Pulldowns/Rack Chins.

Half Kneeling Anti-Rotational Press 3 sets x 15 reps Perform as a circuit with KB Arm Bar.

Kettlebell Arm Bar 3 sets x 10 reps Perform as a circuit with Half Kneeling Anti-Rotational Press. 10 seconds per arm.

100m Sprints 8 sets x 100 reps 8 sets of 100m Sprints, rest 1:1.

Notes

https://hybridperformancemethod.com/client/workout-printable/2181/week Page 1 of 2
Hybrid Performance Method 8/31/18, 1'56 PM

Day 5
Sets
Sets xx Reps
Reps @
@ Reps/
Reps/ Weights
Weights
Na
Name
me Pe
Perce
rcenntt KG
KG // LB
LB // TIM
TIMEE Assisted
Assisted Notes
Notes

Strict Press 3 sets x 5 reps @ 85% 85% of your one rep max strict press.

Turkish Get Ups 3 sets x 5 reps 5 reps per arm. Choose a challenging weight.

Single Arm KB Push 3 sets x 12 reps 12 reps per arm. Choose a challenging weight.
Press

Tricep Extensions 3 sets x 15 reps Perform as a circuit with Hammer Curls. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell
tricep extensions.

Hammer Curls 3 sets x 10 reps Perform as a circuit with Tricep Extensions. 10 reps per arm.

Kettlebell RDL's 3 sets x 10 reps Perform as a circuit with KB Swings and Chin Ups. 10 reps per leg.

Single Arm KB Swings 3 sets x 10 reps Perform as a circuit with KB RDL's and Chin Ups. 10 reps per arm.

Chin Ups 3 sets x 1 rep Perform as a circuit with KB RDL's and KB Swings. 3 sets of max reps. If you cannot do a body weight chin up, use bands to hit 10+ reps.

Notes

Day 6
Reps/
Reps/ Weights
Weights
Na
Name
me Sets
Sets xx Reps
Reps @
@ Perce
Percent
nt KG
KG // LB
LB // TIM
TIMEE Assisted
Assisted Notes
Notes

Air Squats 5 sets x 10 reps Today is designed to be a very light, casual workout. You can choose to take this day as a rest day. 10 reps just body weight.

Walking Lunges 5 sets x 20 reps 20 steps per leg.

200m Sprints 5 sets x 200 reps 5 rounds of 200m Sprints. Rest as needed.

Notes

https://hybridperformancemethod.com/client/workout-printable/2181/week Page 2 of 2