Team Hybrid
Be Strong KY
A multi-disciplined approach to training to develop the Hybrid athlete. This program will use barbells, kettlebells, and other functional equipment to work on all the pillars of fitness: strength, hypertrophy, power, endurance, conditioning, movement, and hybrid.
4-5 days per week that will follow the training of Ben Eisenmenger, owner of Be Strong Gym, pro strongman, Beast Tamer, and professional grip athlete.
Prep
A
TSC Warm Up
Posterior Hip Capsule Stretch 60s each side Foam Roll/Stretch Lats 60s each side KB Armbar 30s each side Yoga push up with opposite toe touch 10 3 x 5 KB swings
B
Deadlift
3 x 3 @ 75 %
C
Good Morning
3 x 6
D
Pull-Up
3 x MAX
E
Low Cable Split Squat
2 x 10
Conditioning
F
Snatch 10s
EMOM: Minute 1. 10 snatch left arm Minute 2. 10 snatch right arm Minute 3. rest Snatch test size bell or one heavier (20RM weight) x 5 rounds
G
Deep Squat Hang
1 x 2:00
A
BikeERG
6 x 2000
Prep
A
TSC Warm Up
Posterior Hip Capsule Stretch 60s each side Foam Roll/Stretch Lats 60s each side KB Armbar 30s each side Yoga push up with opposite toe touch 10 3 x 5 KB swings
B
Front Squat
3 x 5 @ 70 %
C
Romanian Deadlift
3 x 6
D
2KB Squats
3 x 8
E
Lat Pulldown
3 x 10
Conditioning
F
Snatch 15s
1:30 Rounds Round 1. 15 snatch left arm Round 2. 15 snatch right arm Round 3. rest Snatch test size bell or one lighter (30RM weight) x 4 rounds
G
Bretzel Stretch
1 x 2:00
A
BikeERG
1 x 2000
B
30 Degree Incline DB Bench Press
4 x 8
C
Incline Bench Press
3 x 8
D
Plate Loaded Chest Press
3 x 10
E1
Single Leg Leg Extension ISO
3 x 0:30
E2
Low High Cable Fly
3 x 12
F
Deficit Push Up
2 x MAX
Prep
A
TSC Warm Up
Posterior Hip Capsule Stretch 60s each side Foam Roll/Stretch Lats 60s each side KB Armbar 30s each side Yoga push up with opposite toe touch 10 3 x 5 KB swings
B
Deadlift
5 x 3 @ 60 %
C
Bent Over Row
3 x 6
D
Band Assisted Pull Up
3 x MAX
E
Plate Loaded Pullover
2 x 10
Conditioning
F
Snatch 5s
:30 Rounds Round 1. 5 snatch left arm Round 2. 5 snatch right arm Round 3. rest One or two bells heavier than snatch test size bell (10RM weight) x 6 rounds
G
PVC T-Spine Stretch
1 x 2:00
A
SkiErg
2:00, 3:00, 4:00, 5:00, 4:00, 3:00, 2:00
B1
Saxon Bar Curls
3 x 8
B2
Barbell Skull Crusher
3 x 8
C1
Plate Loaded Preacher Curl
3 x 12
C2
One Arm Overhead Cable Tricep Extension
3 x 12
Ben Eisenmenger
Owner Be Strong KY, 105kg Pro Strongman, 100kg Pro Armlifting, Strongfirst Elite Coach, Beast Tamer
When you join a team you’re getting more than programming, you’re joining an online community.
Team Hybrid
Team Hybrid
Team Hybrid
