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Old 05-07-2012, 04:51 AM   #561
Harish Shetty
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Re: Hybrid Program Heavy Metcons

AMRP in 15 mins.


10 HSPU
10 SDHP ( 20kg +)
100 meter sprint.

this look very easy but a KILLER.
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Old 05-07-2012, 05:02 PM   #562
Andrew Bell
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Re: Hybrid Program Heavy Metcons

4 Rounds:
Row 1k
5 squat clean and jerks @255lbs
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Old 05-07-2012, 11:16 PM   #563
Andrew Bell
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Re: Hybrid Program Heavy Metcons

Reps: 12-9-6-3
Burpees
155lb shoulder to overhead
20 yard shuttle run
315lb deadlift

This does not look easy......
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Old 05-08-2012, 09:30 PM   #564
Andrew Bell
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Re: Hybrid Program Heavy Metcons

7 rounds:
8 burpees
1 snatch @ 90% of 1RM
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Old 05-20-2012, 10:33 PM   #565
Bryon Faduck
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Re: Hybrid Program Heavy Metcons

Scale as required:
21 Back Squat 225#
3 Muscle ups
15 Back Squat 225#
3 Muscle ups
9 Back Squat 225#
3 Muscle ups

Really feeling it in my legs right now.
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Old 06-06-2012, 07:41 AM   #566
Andrew Bell
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Re: Hybrid Program Heavy Metcons

4 rounds:
4 deadlifts at 185lbs
4 hang squat cleans at 185lbs
4 push presses/jerks at 185lbs
run 400m
(2 burpee penalty every time you drop the bar without completing the entire complex to be done after final run which will count in your time)

You are not allowed to do one step of the complex before completing the entire set of 4. So you can not do a clean, then go right into a push press. (George I'm looking at you)
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Old 06-06-2012, 08:53 AM   #567
Paul Victor French
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Andrew Bell View Post
4 rounds:
4 deadlifts at 185lbs
4 hang squat cleans at 185lbs
4 push presses/jerks at 185lbs
run 400m
(2 burpee penalty every time you drop the bar without completing the entire complex to be done after final run which will count in your time)

You are not allowed to do one step of the complex before completing the entire set of 4. So you can not do a clean, then go right into a push press. (George I'm looking at you)
I could do that workout if it wasn't for the damn punishment of burpees haha I'm not quite strong enough to not be forced to set it down. I like the looks of it though, I may modify it to a lighter weight, or just do the tons of burpees I'd be forced to do.
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Old 06-06-2012, 11:41 AM   #568
Andrew Bell
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Paul Victor French View Post
I could do that workout if it wasn't for the damn punishment of burpees haha I'm not quite strong enough to not be forced to set it down. I like the looks of it though, I may modify it to a lighter weight, or just do the tons of burpees I'd be forced to do.
185lb is a big bad boy weight, 155 would be a normal RX for mainsite I think.
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Old 06-10-2012, 04:25 PM   #569
Andrew Bell
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Re: Hybrid Program Heavy Metcons

12-9-5 Reps of:
Overhead Squat @ 225lb
Burpees
Push Press @ 155lb (must start on the ground)
Pull ups
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Old 06-10-2012, 09:45 PM   #570
Andrew Bell
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Re: Hybrid Program Heavy Metcons

I usually make these up so that there isn't a lot of the gymnastic stuff that you see more of at the higher levels of competition but decided to make a few like that up that I will post over the next few days.....

So with that in mind:

5 rounds:
5 deadlifts @ 315
10 muscle ups
10 ball slams with 20lb (or greater)
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