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

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

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