Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Thread Tools Display Modes
Old 11-28-2008, 01:11 AM   #1
Jake Dent
New Member
Join Date: Nov 2008
Posts: 10
Default Hybrid Program Advice

Ok, so I'm looking at starting a hybrid style program. I'm looking to gain just a little mass (5-10 pounds...already posted this stuff in another thread, sorry if I'm boring you) I'm 5'9'' 169 and have been Xfitting for about a year. I'm a little burned out on the long met-cons, and have been having fun with heavier weights so the hybrid makes sense.
I usually recover fairly quickly, and have been doing the 3-1 schedule with no problem (I take a week off every 3 months or so). I have never done my own programming before, so any tips or advice would be appreciated. I tried to follow Gants template, but I may have missed some details or something and I don't want to neglect something or hurt myself. I picked the first weights by picking either something I like (cleans, front squat) or something I suck at (bench, shoulder press).
I should also say that I'm not too hard headed (usually) to rest when I need it.

WODs are cherry picked CF WODs from that week and increased in weight, shortened in time.

Mon- 3X6 Front Squats 3X6 Bench Press- WOD- L-sits, pulls

Tues- 3X6 Shoulder Press/ push press- Tabata push/squat

Wed- 5X2 Cleans 3X6 OHS- WOD

Thurs- Rest

Fri- 5X2 DL 3X6 Back Squat- Optional WOD- Ring work

Sat- WOD- 200s. 400s or 800s

Sun- Rest

Occasionally sub with 7X1 lifts
Also sub cleans with C&J
Jake Dent is offline   Reply With Quote
Old 11-29-2008, 04:28 PM   #2
Andy Robinson
New Member
Andy Robinson's Avatar
Join Date: Aug 2008
Location: Reynoldsburg, OH
Posts: 45

try it, stick with it, monitor results, tweak as necessary...go for what you know.
Andy Robinson is offline   Reply With Quote
Old 12-02-2008, 04:31 AM   #3
Chris H Laing
Senior Member
Join Date: Sep 2008
Location: Northern VA
Posts: 904

Looks good, but I would do DLs after back squats so your back isn't too fatigued. That might just be me...

Also why 3 sets of 6 reps?
My Log
Chris H Laing is offline   Reply With Quote
Old 12-02-2008, 06:39 AM   #4
Jake Dent
New Member
Join Date: Nov 2008
Posts: 10

Originally Posted by Chris H Laing View Post
Looks good, but I would do DLs after back squats so your back isn't too fatigued. That might just be me...

Also why 3 sets of 6 reps?

Good point about the DL and squats.

Why 3X6? No particular reason, I seem to like it though. Really, what it ends up being is 5 sets of 6 but the first two sets are fairly light for warm-up and the last 3 sets are "work" sets.
Feel free to offer suggestions, thanks!

BTW, this is my first full week doing this...I flipped Tues and Wed because my shoulders are a bit sore....other than that it's going pretty well. It's interesting getting into more heavy lifting as obviously my clean (for example) wasn't as high as it would usually be since I did it after OHS....
Jake Dent is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 09:44 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter

Receive emails with training tips, news updates, events info, sale notifications and more.

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator