Incline DB Bench Press 3 sets x 12 reps Come as close to failure as possible

Incline db bench press 3 sets x 12 reps come as close

This preview shows page 6 - 8 out of 30 pages.

Incline DB Bench Press 3 sets x 12 reps Come as close to failure as possible with out actually failing, at the given rep range. Band or Cable Tricep Extension 3 sets x reps 3 sets of max reps. Choose a weight that will have you failing between 15-20 reps. Man Makers 3 sets x 12 reps Perform as a circuit with Jump Rope. Jump Rope 3 sets x 60-120 reps Perform as a circuit with Man Makers. 60 double unders or 120 singles per set. Landmine Oblique Twists 3 sets x 12 reps Perform as a circuit with KB Suitcase Carry. Reps for quality. Suitcase KB Carry 3 sets x 20 reps Perform as a circuit with Landmine Oblique Twists. 20 seconds per arm. Notes Day 5
Image of page 6
8/31/18, 1'59 PM Hybrid Performance Method Page 1 of 2 Name Sets x Reps @ Percent Reps/ Weights Reps/ Weights KG / LB / TIME KG / LB / TIME Assisted Notes Notes Low Bar Back Squat 4 sets x 4 reps @ 75% 75% of your one rep max back squat. Front Squat 3 sets x 10 reps Pick a challenging but comfortable weight for 3 sets of 10, not too heavy. De fi cit DB Bulgarian Split Squat 4 sets x 12 reps Choose a comfortable but challenging weight. 3-4" de fi cit. Box Jumps 4 sets x 8 reps Perform as a circuit with Step Ups and American KB Swings. KB Step Ups - Contralateral Load 4 sets x 16 reps Perform as a circuit with Box Jumps and American KB Swings. 16 reps per leg, use the same kettlebell as the KB Swings. American KB Swings 4 sets x 16 reps Perform as a circuit with Box Jumps and Step Ups. Choose a comfortable but challenging weight. Half Kneeling Med Ball Rotational Throw 3 sets x 12 reps Perform as a circuit with Side Planks. Side Planks 3 sets x 20 reps Perform as a circuit with Half Kneeling Med Ball Rotational Throw. 20 seconds per side per set. Notes Name Sets x Reps @ Sets x Reps @ Percent Percent Reps/ Weights Reps/ Weights KG / LB / TIME KG / LB / TIME Assisted Notes Notes Push Press 5 sets x 5 reps Add 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 and how you feel today. Rack Chins 4 sets x 12-15 reps Perform as a circuit with Half Kneeling Single Arm KB Shoulder Press. If body weight is too easy, add weight. Half Kneeling Single Arm KB Shoulder Press 4 sets x 8 reps Perform as a circuit with Rack Chins. 8 reps per arm, choose a challenging weight. Barbell Bicep Curls 3 sets x 12 reps Come as close to failure as possible with out actually failing, at the given rep range. Burpees 4 sets x 15 reps Perform as a circuit with Pull Ups and 150m Run. Pull Ups 4 sets x 15 reps Perform 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 reach failure at the given rep range. 150m Run 4 sets x 1 rep Perform as a circuit with Burpees and Pull Ups. 150m each round.
Image of page 7
Image of page 8

You've reached the end of your free preview.

Want to read all 30 pages?

  • Fall '06
  • BrianScassellati
  • Weight training exercises, Bench press, Nivana Campos

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture