HYBRID A - WEEK 1

4 WEEKS. DO NOT KILL ME.

THIS PROGRAM IS SIMPLE, YET SINISTER. IN THE GRIND IS WHERE WE WILL FIND.

 

EQUIPMENT NEEDED THIS WEEK:

  • KETTLEBELLS WITH VARIOUS WEIGHTS
  • DUMBBELLS WITH VARIOUS WEIGHTS
  • BARBELL WITH VARIOUS WEIGHTS
  • CABLE COLUMN OR FUNCTIONAL TRAINER

 

DAY ONE & FIVE

BARBELL DEADLIFT

  • COMPLETE 5 SETS WITH THE FOLLOWING REP SCHEME: SET 1 - 5 REPS, SET 2 - 5 REPS, SET 3 - 4 REPS, SET 4 - 3 REPS, SET 5 - 2 REPS

  • REST 60-75 SECONDS BETWEEN SETS

BENCH PRESS

  • COMPLETE 5 SETS WITH THE FOLLOWING REP SCHEME: SET 1 - 5 REPS, SET 2 - 5 REPS, SET 3 - 4 REPS, SET 4 - 3 REPS, SET 5 - 2 REPS

  • REST 60-75 SECONDS BETWEEN SETS

LEG CURLS ON BALL

  • PERFORM 12-15 REPS 

  • Rest for 10 seconds

MOVE IMMEDIATELY TO trx aTOMIC pUSH uPS

 

TRX ATOMIC PUSH UPS

  • COMPLETE 8-10 reps

STOP AND RETURN TO LEG CURLS IN 90 SECONDS

I WANT 4 ROUNDS OF THIS PAIRING

RUSSIAN TWIST

  • OVER AND BACK = 1 REP, 10-12 REPS

  • Rest for 10 seconds

MOVE IMMEDIATELY TO SINGLE ARM CABLE PUNCH

SINGLE aRM cABLE pUNCH

  • COMPLETE 12-15 reps PER SIDE

STOP AND RETURN TO HIP PRESS IN 90 SECONDS

I WANT 3 ROUNDS OF THIS PAIRING

 

 

FINSIH WITH SOME MOBILITY OR A 20 MINUTE JOG

DAY TWO & DAY FOUR

Day 2 Cardio:

CARDIO CHALLENGE TODAY

1. GRAB A KETTLEBELL THAT YOU CAN PERFORM 12-15 SWINGS WITH IN PERFECT FORM

2. FIND A CLOCK OR GET YOUR PHONE SETUP FOR TIMER

3. AT THE START OF EVERY MINUTE, PERFORM 15 SWINGS AGGRESSIVELY

4. REST THE REMAINDER OF THE MINUTE

6. 20-30  MINUTES TOTAL

7. SMILE

8. KEEP SMILING

 

DAY SIX

DON'S WAY OF CARDIO ONLY DAY

30-40 MINUTES TODAY 20 SECONDS OF ROPE SLAMS, FOLLOWED BY 10 SWINGS, FOLLOWED BY ONE LENGTH OF FARMERS CARRY (ALL THE WAY DOWN AND BACK), AND A SLED PUSH WITH A 25 & 45 PLATE ON IT = 1 ROUND. REST AS LONG AS NEEDED AND SEE HOW MANY ROUNDS YOU CAN GET IN 30-40 MINUTES. I AM HOPEFUL FOR 8-12 ROUNDS.....

 

DAY THREE

BACK sQUAT

  • COMPLETE 5 SETS WITH THE FOLLOWING REP SCHEME: SET 1 - 5 REPS, SET 2 - 5 REPS, SET 3 - 4 REPS, SET 4 - 3 REPS, SET 5 - 2 REPS
    REST 60-75 SECONDS BETWEEN SETS

pULLUPS

  • COMPLETE 5 SETS WITH THE FOLLOWING REP SCHEME: SET 1 - 5 REPS, SET 2 - 5 REPS, SET 3 - 4 REPS, SET 4 - 3 REPS, SET 5 - 2 REPS

  • REST 60-75 SECONDS BETWEEN SETS

STEP UPS

  • WALK FOR 70-120' WITH BELLS IN BOTH HANDS

  • REST FOR 45 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

  • CAN SUBSTITUTE DUMBBELLS OR PLATES INSTEAD OF KETTLEBELLS

HANGING KNEE TUCKS

  • 12-20 REPS

  • 3 ROUNDS
  • 60 SECOND REST BETWEEN ROUNDS

DUMBBELL ROW

  • 10-12 REPS PER ARM

  • 3 ROUNDS
  • 60 SECOND REST BETWEEN ROUNDS

GOBLET SQUATS

  • 10-12 REPS

  • 3 ROUNDS
  • 60 SECOND REST BETWEEN ROUNDS

bAND PULLDOWN IN PLANK HOLD

  • 10-12 REPS PER ARM

  • 3 ROUNDS
  • 60 SECOND REST BETWEEN ROUNDS
 

FINSIH WITH SOME MOBILITY OR A 20 MINUTE JOG