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Old 04-11-2011, 12:06 PM   #5
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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Classic Hybrid Workout

Quote:
General instructions and notes

This program is not that far removed from the Classic Power Program, but still offers a slightly different experience during the week. You should not be bored with this routine.

The cleans

If there is one aspect of this program that will bury you, it is the cleans.
They are hard work, but are well worth doing. Use a very light weight to start
and just work on getting a decent, (not perfect) form.

It takes years to get real good technical form. Just work on getting the movement done. I have written the program with a 5◊3 scheme. Donít be fooled by only doing 15 reps. In fact as you work into the program you may want to only do 3◊3 for a few weeks to see how your recovering.

BB rows/ DB rows

The BB rows can be substitued for DB rows. This is a fairly heavy program and involves a whole new level of stress that most of us are probably not used to. Performing DB rows can ease a lot of of lower back stress.

Chest work / dips / chins

Your only going to bench once a week with this program. That does not mean that your being shortchanged on chest work. See my notes on performing dips, and work hard at them. Eder loved doing dips, as well as bench work, but I decided to go lighter on the benching since the program is heavier in other aspects.

Make a serious effort to try and get 50 dips/chins done on the days they are called for. Do them as singles if you need to. If you get to the point that your only able to do singles and have not reached 50, stop somewhere between 5-10 singles. Use your own judgement. I want you to work hard, but not kill yourself.

If you canít get at least 20 for the first few weeks donít worry. Just keep working at them, and you will soon be doing 2◊10 for a minimum of 20. Have fun with this.

Classic Hybrid Workout

Monday Workout

cleans 5◊3 w ohp or push press
squats 5◊5-8
BB/DB rows 5◊5-8
BHNP 2◊8-10
bench 5◊5-8
BB calf raise 3◊15-20

Wednesday Workout

squat 5◊5-8
DL 3◊5
BHNP 5◊5-8
Wide grip pullups 5◊10 BW no less than 20
Chest Dips 5◊10 BW no less than 20
BB curl 3◊8

Friday Workout

Cleans 5◊3 w ohp or push press
squats5x5-8
BB/DB rows 5◊5-8
bhnp 2◊8-10
dips 5xBW no less than 20
ABS
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