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Old 06-02-2009, 11:02 AM   #361
Johan Nederhof
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Re: Hybrid Program Heavy Metcons

Did this one yesterday, and I like to share my misery,

21x 80kg b-squat
21x 28kg KB-swing
15x 60kg fr-squat
15x 28kg KB-swing
9x 40kg OH-squat
9x 28kg KB-swing

Took me 7:45 min and I am at the intermediate level for most.
Next time I will go for 100 - 75 - 50 kg

Have fun, Johan
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Old 06-02-2009, 11:21 AM   #362
Greg Light
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Re: Hybrid Program Heavy Metcons

Did this one today:

5 rounds of

5 80% BW Front Squat
5 80% BW (total weight) dumbbell flat bench
10 KTE
5 25lb ring dip
5 25lb weighted pullup

Took me 13:51. First round was about 2 minutes flat though, so its definitely doable in 10:00. Or adjust the weight as necessary or make it heavier and do 3 or 4 rounds.
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Old 06-03-2009, 03:32 PM   #363
Jay Ashman
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Re: Hybrid Program Heavy Metcons

12 mins AMRAP
7 - 185# power cleans
10 - chest to bar pullups

enjoy
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Old 06-15-2009, 02:56 PM   #364
Daniel Younger
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Re: Hybrid Program Heavy Metcons

my new baby:

5 rounds for time:

7 deadlift
5 power clean
3 push jerks

all with the same weight on the bar.

I got mine in using 135# in around 7 mins.
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Old 06-17-2009, 07:24 PM   #365
Harry Palley
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Re: Hybrid Program Heavy Metcons

10-9-8-7-6-5-4-3-2-1
Front Squat (185/135)
CTB Pullups
KB swings (70/53)

Going heavier with the FS is not a bad idea, but if striving for straight sets at a good pace, leaving it at a moderate weight may be ideal. Depends on your inner beast-factor.


Not sure where this one came from, but we did this a while back. Real good stuff.
Men - 2 x 53lb KB's, Females - 2 x 35lb KB's
AMRAP 7
- 3 Russian swings (chest high)
- 3 Cleans
- 3 Jerks
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Old 06-17-2009, 08:47 PM   #366
Andrew H. Meador
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Harry Palley View Post
10-9-8-7-6-5-4-3-2-1
Front Squat (185/135)
CTB Pullups
KB swings (70/53)
That's too high in volume and should be considered a grinder. 155 reps...
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Old 06-18-2009, 08:50 AM   #367
Colin McLafferty
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Re: Hybrid Program Heavy Metcons

Made this one today: did it AMRAP 7 minutes but you can change it if you like:

7 weighted dips (I did 30#)
10 weighted back extensions (25#)
400m run
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Old 06-18-2009, 10:47 AM   #368
Sean Dunston
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Re: Hybrid Program Heavy Metcons

Quote:
Originally Posted by Andrew H. Meador View Post
That's too high in volume and should be considered a grinder. 155 reps...
It would really be a grinder if you didn't use a rack and had to clean the bar each time you got to it or dropped it in the FS.
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Old 06-22-2009, 06:41 AM   #369
Steve Collegio
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Re: Hybrid Program Heavy Metcons

yesterday i did

10-8-6-4-2

185lb Squat Clean
Pullups
55lb DB Swing
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Old 07-05-2009, 06:34 PM   #370
Jeff Wilson
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Re: Hybrid Program Heavy Metcons

Did AMRAP 10 7 +30lbs dips, +25lbs pullups, 3 36" box jumps. Tried out a taller box this time, ended up banging my foot on the box a few times. This was following a new 170lbs x 3 clean pr.

Tomorrow will be a weighted 75lbs farmers walk + weighted push-up tabata.
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