Gant Grimes Hybrid Program

Exercise

Back Squat Front Squat Deadlif

1RM (KG)

130 95 180

Strict Press

63

Push Press Push Jerk

80 85

Clean and Jerk

85

Poer Clean

85

!an" Clean

80

Snatch Poer Snatch

55 60

#$erhead Squat

60

Di%s Pull '%s

&0 &(

Snatch Deadlif

1(0

)ra% Bar Deadlif

150

!an" Poer Clean

*5

Du+,ell Clean Du+,ell Snatch )hruster

85

Bar,ell -o

*5

Paused Squat

91

-e$erse !.%ers Bo/ Squat

39 65

Du+,ell Clean

&&5

Du+,ell Snatch

&&5

Paused Deadlif

108

Session 1 !2 /ercise 1 .+nas7csPro"ressions

!andstand

& #l.+%ic ifs D.na+ic :ort

Clean and Jerk

Set

-e%s

4ei"ht

olu+e

1

&

55

110

&

&

5*5

115

3

&

6*5

135

(

&

*0

1(0

5

&

55

110

)otal 3 Slo ifs ;a/i+u+ :ort

Back Squat

610

1

5

10&5

51&5

&

5

10&5

51&5

3

5

10&5

51&5

)otal

153*5

( Stren"th ;etcon

5 Posterior Chain ;o$e+ent#ther

-e$erse !.%ers

1

15

3*5

56&5

&

15

3*5

56&5

3

15

3*5

56&5

)otal

168*5

Session & !2 /ercise

Session 3 !2 Set

-e%s

4ei"ht

olu+e

Front e$er Push Press

1

&

*0

1(0

-e%s

1

&

&

&

*0

1(0

&

&

3

&

*0

1(0

3

&

(

&

*0

1(0

(

&

5

&

*0

1(0

5

&

Poer Snatch

1

5

*00

1

5

15&5

*6&5

&

5

15&5

*6&5

&

5

3

5

15&5

*6&5

3

5

1

8

)otal

Pull '%s

Set

 Sit

)otal Deadlif

/ercise

Paused Squat

&&8*5

1

8 B4

lute !a+ -aises

&

8 B4

&

8

3

8 B4

3

8

Session 3 2 4ei"ht

olu+e

/ercise

Set

-e%s

4ei"ht

olu+e

;uscle '% Pro"ressions 5&5

105

5&5

105

5&5

105

5&5

105

5&5

105

)otal

)otal

5&5 *5

3*5

*5 *5

1

5

5&5

&6&5

3*5

&

5

5&5

&6&5

3*5

3

5

5&5

&6&5

11&5

Strict Press

)otal

5 +inutes o< lon"=c.cle >B C?J

B4 B4 B4

*8*5

Session 1 !2 /ercise 1 .+nas7csPro"ressions

!andstand

& #l.+%ic ifs D.na+ic :ort

!an" Clean

Set

-e%s

4ei"ht

olu+e

1

&

*0

1(0

&

&

*0

1(0

3

&

*0

1(0

(

&

*0

1(0

5

&

*0

1(0

)otal 3 Slo ifs ;a/i+u+ :ort

Back Squat

*00

1

5

105

5&5

&

5

105

5&5

3

5

105

5&5

)otal

15*5

( Stren"th ;etcon

5 Posterior Chain ;o$e+ent#ther

-e$erse !.%ers

1

15

(0

600

1

15

(0

600

1

15

(0

600

)otal

1800

Session & !2 /ercise

Session 3 !2 Set

-e%s

4ei"ht

olu+e

Front e$er Push Jerk

1

&

*5

150

-e%s

1

&

&

&

*5

150

&

&

3

&

*5

150

3

&

(

&

*5

150

(

&

5

&

*5

150

5

&

Poer Clean

1

5

*50

1

5

80

(00

&

5

80

(00

&

5

3

5

80

(00

3

5

1

10

)otal

Pull '%s

Set

 Sit

)otal Front Squat

/ercise

)ra% Bar Deadlif

1&00

1

8

6

DB 4ind+ills

&

8

6

&

10

3

8

6

3

10

Session 3 2 4ei"ht

olu+e

/ercise

Set

-e%s

4ei"ht

olu+e

-o%e Cli+,s *5

150

*5

150

*5

150

*5

150

*5

150

)otal

*50

1&*5

63*5

1&*5 1&*5

)otal

1

5

535

&6*5

63*5

&

5

535

&6*5

63*5

3

5

535

&6*5

191&5

Strict Press

)otal

5 +inutes o< lon"=c.cle >B C?J

10 10 10

80&5

Session 1 !2 /ercise 1 .+nas7csPro"ressions

!andstand

& #l.+%ic ifs D.na+ic :ort

Clean and Jerk

Set

-e%s

4ei"ht

1

&

**5

155

&

&

**5

155

3

&

**5

155

(

&

**5

155

5

&

**5

155

)otal 3 Slo ifs ;a/i+u+ :ort

Back Squat

olu+e

**5

1

5

10*5

53*5

&

5

10*5

53*5

3

5

10*5

53*5

)otal

161&5

( Stren"th ;etcon

5 Posterior Chain ;o$e+ent#ther

-e$erse !.%ers

1

10

(&5

(&5

1

10

(&5

(&5

1

10

(&5

(&5

)otal

1&*5

Session & !2 /ercise

Session 3 !2 Set

-e%s

4ei"ht

olu+e

Front e$er Push Press

1

&

**5

155

-e%s

1

&

&

&

**5

155

&

&

3

&

**5

155

3

&

(

&

**5

155

(

&

5

&

**5

155

5

&

Poer Snatch

1

5

**5

1

5

5&5

&6&5

&

5

5&5

&6&5

&

5

3

5

5&5

&6&5

3

5

1

8

)otal

Pull '%s

Set

 Sit

)otal #$erhead Squat

/ercise

Paused Deadlif

*8*5

1

8

*

lute !a+ -aises

&

8

*

&

8

3

8

*

3

8

Session ( 2 4ei"ht

olu+e

/ercise

Set

-e%s

4ei"ht

olu+e

;uscle '% Pro"ressions 55

110

55

110

55

110

55

110

55

110

)otal

)otal

550 90

(50

90 90

1

5

5(5

&*&5

(50

&

5

5(5

&*&5

(50

3

5

5(5

&*&5

1350

Strict Press

)otal

5 +inutes o< lon"=c.cle >B C?J

B4 B4 B4

81*5

D#@D

Session 1 !2 /ercise

1 .+nas7csPro"ressions

!andstand

& #l.+%ic ifs D.na+ic :ort

!an" Clean

Set

-e%s

4ei"ht

olu+e

1

&

*&5

1(5

&

&

*&5

1(5

3

&

*&5

1(5

(

&

*&5

1(5

5

&

*&5

1(5

)otal 3 Slo ifs ;a/i+u+ :ort

Back Squat

*&5

1

3

10&5

30*5

&

3

10&5

30*5

3

3

10&5

30*5

)otal

9&&5

( Stren"th ;etcon

5 Posterior Chain ;o$e+ent#ther

-e$erse !.%ers

1

10

(5

(50

1

10

(5

(50

1

10

(5

(50

)otal

1350

Session & !2 /ercise

Session 3 !2 Set

-e%s

4ei"ht

olu+e

Front e$er Push Jerk

1

&

**5

155

-e%s

1

&

&

&

**5

155

&

&

3

&

**5

155

3

&

(

&

**5

155

(

&

5

&

**5

155

5

&

Poer Clean

1

3

**5

1

5

8&5

(1&5

&

5

8&5

(1&5

&

3

3

5

8&5

(1&5

3

3

1

10

)otal

Pull '%s

Set

 Sit

)otal Front Squat

/ercise

Deadlif

1&3*5

1

8

8

DB 4ind+ills

&

8

8

&

10

3

8

8

3

10

Session ( 2 4ei"ht

olu+e

/ercise

Set

-e%s

4ei"ht

olu+e

-o%e Cli+,s **5

155

**5

155

**5

155

**5

155

**5

155

)otal

**5

1(&5

(&*5

1(&5 1(&5

)otal

1

3

5&5

15*5

(&*5

&

3

5&5

15*5

(&*5

3

3

5&5

15*5

1&8&5

Strict Press

)otal

5 +inutes o< lon"=c.cle >B C?J

10 10 10

(*&5

; A ;a/i+u+ :ort 90 1-;2

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