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Hybrid Performance Sample

The document provides a sample workout from a 365 day per year hybrid performance program. It notes that (1) omitted days are rest days, (2) substitutions can be made for exercises requiring equipment not available, and (3) rest days are suggested but the program can be done at your own pace. It explains that early phases may seem low volume but intensity will increase over time to peak performance. Contact information is provided to learn more or sign up for the program.

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Becker
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© © All Rights Reserved
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Download as PDF, TXT or read online on Scribd
5K views

Hybrid Performance Sample

The document provides a sample workout from a 365 day per year hybrid performance program. It notes that (1) omitted days are rest days, (2) substitutions can be made for exercises requiring equipment not available, and (3) rest days are suggested but the program can be done at your own pace. It explains that early phases may seem low volume but intensity will increase over time to peak performance. Contact information is provided to learn more or sign up for the program.

Uploaded by

Becker
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Hybrid Performance Sample

Please keep in mind that (1) Any omitted days are rest days,
(2) We offer substitutions upon request for any exercise
requiring equipment that you don't have access to (via our
members-only Facebook group). (3) We have suggested rest
days, as you can see, but the program is a “move at your own
pace” style, so if you need to take longer to finish a week of
training or if you need to move rest days around, that is totally
fine. (4) Some of our programs start with peaking phases.
That means even if weight or volume seems low to you in these
samples it will not stay that way for long! This is a 365 day per
year program so each phase has a purpose and all are equally
as important.

Let us know if you need anything else or have any other


questions! If you're ready to sign up just head to

https://hybridperformancemethod.com/store.

Day 1
Power Clean + Push Press
1 sets x 1+5 reps
1 power clean + 5 push press. Up to
daily max.
HYBRID PERFORMANCE

Snatch Pull
5 sets x 5 reps @ 100-120%
100-120% of one rep max Snatch

Weighted Pull Ups


3 sets x 10 reps
If you cannot do weighted, do body
weight.
If you cannot do body weight, do
banded so you can hit 10 reps.

Back Squat
3 sets x 6 reps @ 70%
70% of your one rep max back squat.

Day 2 Day 3
Bench Press Back Squat
3 sets x 3 reps @ 85% 3 sets x 5 reps @ 75%
85% of your one rep max bench 75% of your one rep max back
press. squat.

Flat or Incline or Decline Bench Sumo Deadlifts or RDLs


Press 2 sets x 10-15 reps
1-2 sets x 6-12 reps If 10 reps is too easy, do up to
If 1 set is not enough do 2 sets, 15 reps.
and if 6 reps is not enough do
up to 12 reps. Leg Lunges
3 sets x 6-10 reps
Incline, Flat or Dumbbell, Cable 6-10 reps each leg. If doing 6
Crossover or Pec-Deck Flyes steps is too easy, do up to 10
2 sets x 10-15 reps steps
If 10 reps is too easy do up to
15 reps. Leg Press or Narrow Stance
Back Squat
Weighted Dips 2 sets x 10-15 reps
2 sets x 8-12 reps Narrow stance back squats
If you cannot do weighted, do with parallel feet and raised
body weight, heels.
do banded so you can hit 8-12 You can choose the amount of
reps. reps as long as it is within the
suggested range.
Skull Crushers or Close Grip
Bench Press Glute-Ham Raises
2 sets x 6-12 reps 2 sets x 12-15 reps
If 6 reps is too easy, do up to If 12 reps is too easy, do up to
12 reps 15 reps.

Rope Tricep Pushdowns


2 sets x 10-15 reps
If 10 reps is too easy, do up to
15 reps.

Day 4 Day 6
Clean and Jerk Snatch
1 sets x (1+1) x 3 reps 1 sets x 3 reps
(1 clean + 1 jerk) x 3 reps. Work up to daily max.
Work up to daily max.
Back Squat
Pull ups or Rack Chins 3 sets x 4 reps @ 80%
3 sets x 8-12 reps 80% of your one rep max back
If 8 reps is too easy, do up to squat.
12 reps.
Bench Press
Lat Pulldowns (wide grip or 1 sets x 10 reps
narrow grips) Work up to a 10 rep max.
or Single Arm Cable Pulldowns
3 sets x 10-15 reps Bench Press
If 10 reps is too easy, do up to 3 sets x 15 reps
15 reps. Drop sets. Choose a weight
you are comfortable hitting for
Barbell Row, One Arm Dumb- all 3 sets.
bell Row or T-Bar Rows
2 sets x 10-15 reps Dumbbell Bent-Over Laterals
If 10 reps is too east, do up to 2 sets x 10-15 reps
15 reps. If 10 reps is too easy, do up to
15 reps.
Dumbbell Side-Laterals or
Cable Lateral Raises Barbell Curls
2 sets x 10-15 reps 2 sets x 6-12 reps
If 10 reps is too easy, do up to If 6 reps is too easy, do up to
15 reps. 12 reps.

Barbell or Dumbbell Shrugs


2 sets x 8-15 reps
If 8 reps is too easy, do up to
15 reps.

[email protected]
www.hybridperformandemethod.com

@HybridPerformanceMethod
www.facebook.com/hybridperformancemethod

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