Hybrid Lite Sample
Hybrid Lite Sample
Hybrid Lite 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.
https://hybridperformancemethod.com/store.
Day 1
Squat
3 sets x 6 reps @ 70%
70% of your one rep max back squat.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body
weight, if you cannot do body weight,
use bands. You can choose the
amount of reps as long as it is within
the suggested range.
Tricep Extension
2 sets x 10-15 reps
You can choose the amount of reps
as long as it is within the suggested
range.
Day 3 Day 6
Snatch Power Clean + Push Press
3 sets x 3 reps @ 80% 1 sets x 1+5 reps
85% of your one rep max 1 power clean + 5 push press.
snatch. Up to daily max.
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