Incline DB Bench Press3 sets x 12 repsCome as close to failure as possible with out actually failing, at the given rep range.Band or Cable TricepExtension3 sets x reps3 sets of max reps. Choose a weight that will have you failing between 15-20 reps.Man Makers3 sets x 12 repsPerform as a circuit with Jump Rope.Jump Rope3 sets x 60-120 repsPerform as a circuit with Man Makers. 60 double unders or 120 singles per set.Landmine Oblique Twists3 sets x 12 repsPerform as a circuit with KB Suitcase Carry. Reps for quality.Suitcase KB Carry3 sets x 20 repsPerform as a circuit with Landmine Oblique Twists. 20 seconds per arm.NotesDay 5
8/31/18, 1'59 PMHybrid Performance MethodPage 1 of 2NameSets x Reps @ PercentReps/ WeightsReps/ WeightsKG / LB / TIMEKG / LB / TIMEAssistedNotesNotesLow Bar Back Squat4 sets x 4 reps @ 75%75% of your one rep max back squat.Front Squat3 sets x 10 repsPick a challenging but comfortable weight for 3 sets of 10, not too heavy.Deficit DB Bulgarian Split Squat4 sets x 12 repsChoose a comfortable but challenging weight. 3-4" deficit.Box Jumps4 sets x 8 repsPerform as a circuit with Step Ups and American KB Swings.KB Step Ups - Contralateral Load4 sets x 16 repsPerform as a circuit with Box Jumps and American KB Swings. 16 reps per leg, use the same kettlebell as the KB Swings.American KB Swings4 sets x 16 repsPerform as a circuit with Box Jumps and Step Ups. Choose a comfortable but challenging weight.Half Kneeling Med Ball Rotational Throw3 sets x 12 repsPerform as a circuit with Side Planks.Side Planks3 sets x 20 repsPerform as a circuit with Half Kneeling Med Ball Rotational Throw. 20 seconds per side per set.NotesNameSets x Reps @Sets x Reps @PercentPercentReps/ WeightsReps/ WeightsKG / LB / TIMEKG / LB / TIMEAssistedNotesNotesPush Press5 sets x 5 repsAdd either 0, 5 or 10lbs to whatever weight you did last time this set/rep scheme occurred in the program. Choose base on how you felt last time andhow you feel today.Rack Chins4 sets x 12-15 repsPerform as a circuit with Half Kneeling Single Arm KB Shoulder Press. If body weight is too easy, add weight.Half Kneeling Single Arm KB ShoulderPress4 sets x 8 repsPerform as a circuit with Rack Chins. 8 reps per arm, choose a challenging weight.Barbell Bicep Curls3 sets x 12 repsCome as close to failure as possible with out actually failing, at the given rep range.Burpees4 sets x 15 repsPerform as a circuit with Pull Ups and 150m Run.Pull Ups4 sets x 15 repsPerform as a circuit with Burpees and 150m Run. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reachfailure at the given rep range.150m Run4 sets x 1 repPerform as a circuit with Burpees and Pull Ups. 150m each round.
You've reached the end of your free preview.
Want to read all 30 pages?
Weight training exercises, Bench press, Nivana Campos