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Jay Ashman
10-17-2009, 01:28 PM
As an experiment I have created a Hybrid template for myself based off of Gant's original ideas, the MEBB and some basic periodization ideas.

It will start tomorrow and I will keep it updated here and on my blog instead over at the CrossFit board because I really don't need the "GOOD JOB!!!!" and "YOU THE MAN!!!!!" stuff, I want honest criticism, advice and opinions.

It is a 12 week cycle, 60 workouts in total. Let's see what happens. :)

Jay Ashman
10-18-2009, 12:21 PM
Being that my squat is the lagging point in my lifting as I always used to neglect it, and stopped lifting heavy for about 4+ years until recently ignore the subpar numbers for a guy of my strength and size. The fact is that I am working on it hard and with my new template there is a lot of leg work involved to bring up my base.

Todays working 1RM - 335# 90% @ 305

Squats
280 x 3
285 x 3
290 x 3
295 x 3
300 x 5
305 x 5

I just did squats Friday and went to 315 x 3, I tapered off a bit today.

5 rounds:
5 - 135# power snatches
5 - 135# rack jerks
20 pushups
8:18

Jay Ashman
10-19-2009, 08:46 PM
Longer metcon day:

5 rounds
15 - 95# hang cleans (yes full cleans)
15 chins
15 GHD situps
16:10

not a good day for me, no rhythm at all on the kips today for some reason, but the cleans and the GHD weren't that bad for me at all.

I think the previous day's shoulder massacre hurt the chins today, that is just my guess.

Jay Ashman
10-21-2009, 02:17 PM
Broke out of the template a little bit today to go heavy on power cleans. Need to tweak my form a little bit and the weight will skyrocket up soon.

185 x 3
205 x 3
225 x 3
245 x 1
255 x 1
260 x 1

Took a few minutes rest and did some Tabatas, Gant-style. Meaning I did 6 rounds of each exercise today with a 1-2 minute rest between each for optimal recovery instead of making it straight through. If you read the CrossFit.com board thread about it, you will see my reasonings.

I am scoring my lowest round instead of totaling the numbers, to make it easier for me to keep track of progress.

Pullups – 7
Pushups – 10
Situps – 8
Squats – 13

Not my best tabata day, but then again my abs are a bit sore from the GHD Situps the other day, my shoulders and back are prefatigued from cleans and my legs as well. No complaints, as I will do these every week until I derive max benefit from them.

Jay Ashman
10-22-2009, 07:38 PM
A fun one today...

12-9-6
315# deads
135# thrusters

5:46

Jay Ashman
10-23-2009, 02:35 PM
Push Press
190 x 3
200 x 3
205 x 3
210 x 3
215 x 3
220 x 3

Battled with some mobility issues today and some tightness that was difficult to work out.

200m run
10 burpees
200m run
20 – 76# kettlebell swings
200m run
20 burpees
5:46

Rest day tomorrow.

Jay Ashman
10-23-2009, 02:36 PM
I just noticed that the metcon times from yesterday and today ended in the same exact time...

Alex Bond
10-23-2009, 03:50 PM
Looks like you have the right idea. The general thinking around here (check out the "how to program a good metcon" thread: http://www.performancemenu.com/forum/showthread.php?t=4528) is to stay away from higher-skill movements in the metcons, like the power snatches and jerks in the first day, GHD situps, cleans, thrusters, since when you get tired, your form gets bad, and you instill into your body's muscle memory bad movement patterns. In other words, you get used to muscling your snatches from the metcons, then when you try to do them for real, you can't break the bad habit. You are putting up some pretty good performances, so stick with whatever works for you, but I figure I'd throw 2 cents in. Check out that thread, some good discussion. You definitely have the right idea, and are lifting some good weights.

Jay Ashman
10-23-2009, 04:04 PM
yes it is very rare when I do high reps in a metcon with oly lifts, I do occasionally to mix it up, but I keep the reps lower usually so it will prevent a horrific form breakdown. Breakdown will happen and I am differentiate between 1RM form to metcon form, but if I am getting sloppy, it isn't good.

Thrusters are usually not a problem with me and I feel they are essential to good metcons because of the work output they do create.

That thread is fantastic, I have that in my bookmarks already and I refer to it at times when doing my own programming.

Thank you for replying and for the advice. :)

Jay Ashman
10-25-2009, 11:29 AM
Squats
305 x 5
310 x 5
315 x 4

Form got a bit sloppy on rep 4 and decided to rack instead of risking too much of a form breakdown.

12 min AMRAP
5 – L-Pullups
10 – GHD Situps
15 – clapping pushups
5 rounds

A deceptively hard workout. Ab overload indeed.

Jay Ashman
10-26-2009, 07:42 PM
a rough one today.... looked better on paper

15 min AMRAP
5 - 185# front squats
10 - 76# KBS
9 rounds

Alex Bond
10-27-2009, 02:53 PM
Have you considered doing thrusters behind the neck instead? My beef with thrusters is the rack position - do you hold it in your fingers as in a front squat, and are unsteady at the top of the press as a result, or do you hold it in your hands like a press and be sloppy and inefficient at the bottom of the squat? Kind of damned if you do, damned if you don't. Doing them behind the neck gets rid of this problem, and is generally a more stable platform, allowing you to move more weight and do more work.

There was some discussion of this at Irongarmx (http://www.irongarmx.net/phpBB2/viewtopic.php?f=2&t=207004), which was surprisingly interesting given their usual level of discourse. Food for thought.

Jay Ashman
10-27-2009, 03:06 PM
hmmm, I never tried them in the rack position at all, that may be worth a shot just to see how they are.

Jay Ashman
10-28-2009, 01:30 PM
Power Snatches
135 x 3
145 x 3
155 x 2
165 x 2

Still getting my form dialed in so I am not pushing it to the limit yet. Safety first.

Then a metcon that I programmed poorly and busted myself open doing.

15-10-5
115# OHS
185# clean pulls
HSPU
9:45

Not a true time because I literally smashed my right index finger racking an OHS after the first set, had to stop the clock until I got feeling back in my hand and the blood flow stopped, which pretty much ruined my workout.

Plus doing clean pulls in this format really screwed up my continuity. I would have been better off doing something else.

This was a live and learn day, nothing more, nothing less. Bad programming on my part.

Jay Ashman
10-29-2009, 01:52 PM
Yesterday was terrible, today wasn’t. Allow the numbers to speak for themselves today…

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 3
450 x 3

10 min AMRAP
10 – 70# DB Snatch (5 per arm)
7 – chest to bar pullups
7 rounds

Enjoyed a nice cold glass of milk upon completion of this glorious workout

Jay Ashman
11-02-2009, 01:07 PM
Squats (Dynamic Westside Barbell Style)
230 x 10 x 2 (30 seconds rest between each of the 10 sets)

“Heavy Fran”
15-12-9
135# Thrusters
Chinups
5:53

A very good day today, I have no complaints at all

Jay Ashman
11-02-2009, 07:24 PM
a lactic acid nightmare

12 mins AMRAP
5 HSPU
10 - 135# bench press
15 - 95# push press
20 dips

4 rounds

Jay Ashman
11-08-2009, 01:15 PM
Decided to take a few days rest before the stretch run of 2 months of hard training to get ready for the January Hybrid Challenge to work on mobility, recovery and generally just resting…

Started back up at week 3 because I didn’t finish it out the first time. Get ready for some heavy and hard workouts coming up in the next two months.

Squats
245 x 20

21-15-9
knees to elbows
burpees
6:36

Daniel Mays
11-10-2009, 10:15 AM
I may sound like a broken record but... NICE SQUATTING!!! 20 rep squats, I don't care what weight it is, takes some pre-meditated self hatred.

james forshaw
11-10-2009, 10:19 AM
Dude, how heavy are you? You have posted some massive numbers. Give me a couple of months and I'll have to attempt that heavy thruster/really heavy deadlift couplet you did, nice job!

Jay Ashman
11-10-2009, 11:56 AM
thanks, guys... I'm 6'3" 240-245. Used to be a strongman until torn hamstrings derailed that part of my lifting career.

james forshaw
11-10-2009, 12:25 PM
Ah, I'm sorry to hear that. It explains a lot though! I actually don't have enough plates to complete that couplet (like I could anyway) - will have to do 130kg deads instead, but still it'll be incredibly tough.

Jay Ashman
11-10-2009, 12:29 PM
hey give it a roll, its a fun one for sure.

yes, after the injury I didn't lift heavy for almost 4 years. The wind got taken out of my sails and I was scared to go back to lifting like that again.

Only after I got back into CF did I start to do very heavy weights again, now my progress is taking its time, but that is the way I like it.

I used to pull 660 and squat 450 before it, so I will be happy with mid 500's and 405 squat again.

james forshaw
11-11-2009, 12:46 PM
I used to pull 660 and squat 450 before it, so I will be happy with mid 500's and 405 squat again.

Oh of course, me too... :p

My PRs are are 420 and 350 respectively at 170BW, I'd love to to squat over 200 kg one day, but perhaps not at this bodyweight. Congrats on getting back up and running again. What you're doing is pretty similar, but you'd probably thrive on CF football.

Jay Ashman
11-11-2009, 05:31 PM
I'm not a CFFB guy. I prefer doing my own programming and my own lifting programs. :)

And those are good numbers for your size.

Jay Ashman
11-11-2009, 08:08 PM
kind of whipped my own ass today a little bit...

50-40-30-20-10
56# KBS
24" box jumps
11:22

Then a buddy met me from the city for some lifting...

10 - 875# tire flips, we went back and forth. Those are not easy to do...

then a bunch of prowler runs from 90-230#. Didn't get the count, but it was plenty...

Jay Ashman
11-15-2009, 07:05 PM
Squats
275 x 3
295 x 3
315 x 3
315 x 3
315 x 3
320 x 3
330 x 3

3 rounds of
15 pullups
15 burpees
4:19

Jay Ashman
11-16-2009, 03:06 PM
Litvi workout day

5 - 225# front squats
300m sprints

3 rounds, untimed... just balls out

followed by

3 x 10 GHD Raises - started to use resistance on the last two sets (band) because ten is getting wicked easy. Did as many as I could do with the band then took it off and finished to get ten

Jay Ashman
11-18-2009, 02:03 PM
DE Power Snatches
135 x 7 x 2 30 seconds rest between sets

5 rounds of
5 – 315# Deadlifts
5 – 50# DB Thrusters
4:24

Jay Ashman
11-24-2009, 07:06 PM
missed a couple days of updates:

Thursday:
High Pulls
185 x 2
225 x 3
230 x 2
230 x 2

18-12-6
115# OHS
30# Renegade Rows
6:59

Friday:
Push Jerks
155 x 2
185 x 2
185 x 2
205 x 2
205 x 2
225 x 1

“Helen”
8:03

Sunday:
Back Squats
300 x 6 x 2 60 seconds rest between sets

7 rounds
4 – 185# axle/thick bar push jerks
6 chest to bar pullups
10 – 24” box jumps
8:53

Monday:
20 min AMRAP
10 – 115# axle/thick bar hang power cleans
10 – 115# thrusters
25 squats
7 rounds

Push Jerks need work... not good... I can push press more than I can jerk... practice is needed

Gant Grimes
11-25-2009, 10:44 AM
“Helen”
8:03

Nice!

Jay Ashman
11-25-2009, 10:55 AM
Thanks, Gant... I could barely believe it... I thought my watch broke.

I guess strength work with metcon really DOES work... hmmmm ;)

Gant Grimes
11-25-2009, 11:10 AM
Who woulda thunk it?

Have a good weekend.

Jay Ashman
11-25-2009, 11:13 AM
you too, brother... I'm making brisket for thanksgiving, you inspired me... oh it will be a massive feast. I'm thinking a 5000 calorie meal itself

Jay Ashman
11-27-2009, 02:03 PM
Deadlifts
405 x 2
425 x 2
455 x 2
475 x 2

For time:
Back Squats 275 x 25
Power Snatch 135 x 15
5:59

Jay Ashman
12-04-2009, 07:49 AM
took a couple down days of light lifting only to break out of my motivational slump. Decided not to force it and get hurt.. picked back up hard Wednesday:
Power Snatch
135 x 1
155 x 1
165 x 1
175 x 1

“Elizabeth”
7:45

Thursday:

High Pulls
190 x 3 x 3

RDL
225 x 5
225 x 5
275 x 5
275 x 5

25-15-10
95# OHS
double-unders
GHD Situps
10:10

Jay Ashman
12-10-2009, 02:33 PM
Friday:
Push Jerks
185 x 1
205 x 1
205 x 1
205 x 1
225 x 1
225 x 1
225 x 1

Track Sprints
400m: 1:15, 1:20, 1:26; full recovery between

Push Jerk form getting better.

Sunday:
10 min AMRAP of the combo (1 rep for cycle) at 135#:
Power Snatch
Back Squat
Rack Jerk
Front Squat
Push Press
17 rounds

Monday:
5 rounds
5 – 155# thrusters
10 burpees
9:55

Wednesday:
Squats
225 x 3
315 x 3
335 x 3
355 x 3

15 – 135# cleans
25 pullups
15 burpees
10 – 135# cleans
20 pullups
10 burpees
5 – 135# cleans
15 pullups
5 burpees
No time, couldn’t find stopwatch

Thursday:
15 – 315# deadlifts
10 – 70# right arm DB clean and jerks
10 – 70# left arm DB clean and jerks
10 – 315# deadlifts
5 – 70# right arm DB clean and jerks
5 – 70# left arm DB clean and jerks
5 – 315# deadlifts
5:05

5 – 100m sprints at track
16.20; 15.62, 15.62, 15.44, 15.13

Dave Coughlin
12-14-2009, 01:37 PM
Hey Brother-I just wanted to stop by to say "Great Job!" and "You are the Man!" (tongue planted firmly in cheek). I'm thinking of moving my log over here, more for the ever-increasing D-bags quoting people with four-digit post counts. I swear I'm going to flip out if a 150# guy with a 75# press interrupts me talking to someone else by saying, "Actually Dave, that depends on your goals." No C-meat Sandwich, it doesn't-not how I was talking about things. Now if you don't mind, my wife wants to work in with you on presses. Well, I'm sure you know what I mean.

How's your diet been the past few days? Between the holidays, and wife being at 35 weeks, I have felt like the fat Baldwin brother when I go to the Affilate. Anyways, do you have a full layout of your 12 week template anywhere? I'm trying to put something on paper for myself, but it's tough for me to do anything for too long these days.

BTW congrats on the Helen PR, and nice 400s.

Jay Ashman
12-14-2009, 01:42 PM
haha, DC, thanks. I hear you on that man. As much as I love to incorporate CF into my training and how well it works for my conditioning I can do without the cheerleading of the forum. I don't care about popularity, if someone has something to say here, they'll say it.

Eating has been good, gearing up for the Hybrid Challenge in January, should be a fun time. Nothing like heavy endurance shit to make you feel like you actually did something. :D

Jay Ashman
12-14-2009, 01:44 PM
yes i do have a full layout of the template, its a lot of lifting with some heavier metcons and a lot of sprint work, its geared more towards an offseason athlete than a Crossfitter but it uses some CF workouts for conditioning. I can tell you that I have seen improvements across the board. I don't care about the Games or being able to do 30 muscle ups, I care about getting stronger, faster and in better shape.

E-mail me and I'll shoot it over to you.

Jay Ashman
12-14-2009, 02:53 PM
Friday:
I totally forgot what the hell I did and my workout log is in the car... laziness rules right now...

Sunday:
215# back squats. From ground to squat, not off the rack.

Max reps in 3 minutes:
35

“Isabel”
30 power snatches @ 135# for time
2:40 PR

Monday:
12 min AMRAP
5 - 185# front squats
10 - box jumps
20 situps
8 rounds plus 5/10

225# sled drag sprints 4 - 40m

Jay Ashman
12-28-2009, 09:34 AM
Getting behind on the updates...

16 Dec

7 min AMRAP
4 – 860# tire flips
5 burpees
2 rounds plus 2 flips

15 minutes after

5 rounds of 3 minutes each, 1 minute rest between rounds:
3 – 135# power cleans
6 pushups
9 squats
5/4/3/4/3

GHD Raises
3 x 8

18 Dec

DE Deadlifts
335 x 10 x 2
30 seconds rest between all 10 sets

RDL
135 x 5
225 x 5
275 x 5
275 x 5

10 min AMRAP
5 – 115# OHS
10 – 76# KBS
7 rounds

Track sprints:
4 – 200m runs at track
33.62, 33.31, 32.06, 32.55

21 Dec

DE Squats
260 x 10 x 2; 30 seconds rest between all 10 sets

15-12-9
135# thrusters
chinups
5:31

Later in the day....

20 min AMRAP
5 – 95# power snatches
5 – 95# back squats
5 – 95# rack jerks
200m run
11 rounds

23 Dec

Power Cleans
225 x 1
225 x 1
245 x 1
245 x 1
255 x 1

form is off, I need to video it and see where my problem is, I feel something wrong.

7 rounds
10 chest to bar pullups
10 box jumps
7:10

Christmas Day

RDL
225 x 5
275 x 5
275 x 5
295 x 5
295 x 5

7 rounds
5 clapping pushups
5 – 60# DB push press
10 – 32kg KB swings (16kg swing each arm)
Workout done with 40# vest on
8:26

27 Dec

Back Squats
315 x 3
345 x 3
365 x 3
385 x 1
405 x 1

First time back above 400 since my strongman days. I am very happy about that. I don't care about being the fittest guy on the planet, I care about using my strength and size to my advantage by maximizing what I have and being fit, I am 240+ pounds, If I can get my squat up to 500#, my dead to 600# and my press to 250# while maintaining a good level of fitness, I will be happy. After my cycle is over with this program I will be doing 5/3/1 to get me on that path.

15 min AMRAP
40m 135# sled pull (20m up, 20m back)
10 – 16” touch and go box jumps (no resting, instant jump upon touching floor, if you rest at all you have to start from the 1st rep again)
10 ring pushups
9 rounds

Jay Ashman
12-30-2009, 06:28 PM
Monday - rough day, workout sucked for me

“Kalsu”
At the top of every minute do 5 burpees immediately followed by 135# thrusters. The end goal is 100 thrusters.
26:08

Today - got this little gem from Rob Orlando, anybody who can do this and wants to try it go ahead. Its a brutal piece of work.

12-9-6
400# deadlift
300# squat
200# bench press
400m run in between rounds
23.12

Rob got 13.28. He's not human

Ryan Secor
12-31-2009, 12:42 PM
Been reading through your log... I like a lot of your heavy metcons and I'm going to be stealing quite a few of them from you.

BTW - did you see T-Nation's "crossfit" workout they posted the other day? Valeria (http://www.tmuscle.com/free_online_article/sports_body_training_performance/test_your_metal_introducing_valeria) (kinda wfs - tnation stuff)... thought it might be something you'd be interested in trying. I may give it a shot myself too in the near future.

Jay Ashman
12-31-2009, 02:55 PM
Valeria, interesting... I may try that one down the road for fun to see how I do.

Steal all you want, some of them are a lot of fun to do.

Jay Ashman
01-04-2010, 08:03 AM
Jan 1:

Push Press
135 x 2
185 x 2
225 x 2
235 x 2
235 x 2

40# Weighted vest “Cindy”
13 rounds

Jan 3:

Power Clean
135 x 1
185 x 1
205 x 1
225 x 1
245 x 1
255 x 1

Fixed the issue with my power cleans, they will start to improve dramatically.

Jay Ashman
01-13-2010, 03:38 PM
Jan 3

Power Clean
135 x 1
185 x 1
205 x 1
225 x 1
245 x 1
255 x 1

Took a few days off for a mental break, needed it...

Jan 7

5 rounds
5 burpees
5 – full keg cleans
9 – 24” box jumps
9:46

8 – 860# tire flips
4 at a time

Jan 8

185 x 1
205 x 1
225 x 1
245 x 1
250F
250F

Need to work more on these, not sure what the problem is exactly.

Jan 10

5 rounds
2 – 860# tire fips
5 – 135# Power Snatch
7:08

Jan 11

5 rounds
5 – 225# front squats
10 – 86# KB Swings
6:45

Jan 13

Deadlifts
245 x 1
335 x 1
425 x 1
475 x 1
500 x 1
510F

10 min AMRAP
5 – 155# power cleans
10 – 24” box jumps
7 rounds + 3 cleans

Finally back to 500#... :)

Jay Ashman
01-26-2010, 06:34 PM
After a week off, some insignificant workouts of no note I am back:

24 Jan
Press
135 x 5
145 x 5
165 x 9

Shoulder Lateral Raises
35 x 8
40 x 8
45 x 8

10 min AMRAP with 2 – 16kg bells
10 – swings
10 – cleans
10 – jerks
7 rounds
GHD Raises
3 x 8

25 Jan

Barbell Curls
135 x 8
145 x 8
155 x 8

Tabata sprints
8 intervals at 10.0 mph on 10.0 incline

Started 5/3/1

Jay Ashman
02-08-2010, 08:44 PM
I'm horrible at keeping this updated, sheesh...

27 Jan:

Deadlifts
295 x 5
335 x 5
385 x 12

Chinups
3 x 8/6/6

10 min AMRAP
5 – 200# front squats
10 clapping pushups
8 rounds

28 Jan/30 Jan:

Bench Press
195 x 5
225 x 5
255 x 11

7 rounds:
30 sledgehammer strikes (15 each hand)
5 strict pullups
20 air squats
11:45

Workout with Gabe of CrossFit Bellevue

5 rounds:
2 – 860# tire flips
3 – 190# axle cleans
4:30

1 Feb:

Squats
230 x 5
270 x 5
300 x 10

12 min AMRAP
20 jumping squats
10 – 55# power cleans
7 rounds + 5 squats

2 Feb:

Press
135 x 3
155 x 3
175 x 9

12 min AMRAP
5 – 135# thrusters
10 burpees
7 rounds

4 Feb:

Barbell Curls
135 x 8
155 x 8
165 x 6

Ring Dips Max Reps
20/15/15

Prowler 2 with 270# added
10 – 25m pushes with 45 secs rest between each

5 Feb:

Deadlifts
315 x 3
360 x 3
405 x 10

5 rounds of
10 – 255# squats
30 situps
10:26

7 Feb:

Bench
210 x 3
240 x 3
270 x 10

12 – 40/50m sprints with 40# vest

8 Feb:

6 rounds of:
155#
5 – power cleans
5 – push jerks
5 – back squats
5 – good mornings
60 seconds rest between sets

Jay Ashman
02-16-2010, 03:55 PM
11 Feb:

Squats
255 x 3
290 x 3
330 x 9

15 mins of power cleans at 215#. At the top of every minute do 2 power cleans. 10 squats at the end for each miss. No misses.

12 Feb:

Bench Press
225 x 5
255 x 3
285 x 9

3 rounds of the 155# complex, 8 reps each:
bent over rows
hang power cleans
push presses
back squats
good mornings
1:30 rest between sets.

13 Feb:

10 – 40m sprints
45 seconds rest between

15 Feb:

Deadlifts
330 x 5
380 x 3
430 x 12

2:00 max 135# thrusters
28
2:00 max strict chinups
25
Tabata sprints @ 10.0 mph and 10.0 incline on treadmill

Jay Ashman
02-17-2010, 05:20 PM
Today:

Shoulder press
145 x 5
165 x 3
185 x 9

3 rounds of
10 - 185# power cleans
10 burpees
4:15

jacked from the CFJ video where Khalipa got 2:46... jaysus. I was hoping to get sub 4, but goddamn.

Jay Ashman
03-14-2010, 07:11 AM
Thurs Feb 18:

Bent-over rows
225 x 8
275 x 8
295 x 8

10 – 200m runs on treadmill
speed 11.5 incline 5.0
full recovery between runs

Sat Feb 20:

Squats
275 x 5
310 x 3
345 x 7
225 x 30

GHD Raises
3 x 10

some deload days in here, nothing of note...

Sun Feb 28:

Press
135 x 5
150 x 5
170 x 13

15 min AMRAP
20 sledge strikes (10 per arm)
15 – 96# KBS (Russian swings, screw the American Swing)
10 – 24” box jump
10 rounds

Tabata sprints
11.0 with 4.0 incline for 8 intervals

Mon Mar 1:

15 min AMRAP
400m run
20 squats
10 clapping pushups
5 rounds + 10 squats

Thurs Mar 4:

10 – 185# push jerks
400m run
75 squats
4:18

Fri Mar 5:

Bench Press
210 x 5
230 x 5
265 x 13

Bar Dips
4 x whatever the hell I was at when I failed

Mon Mar 8:

Squats
245 x 5
280 x 5
320 x 10

12 min AMRAP
15 jumping squats
5 – 135# hang power cleans
5 – 135# thrusters
5 rounds

Wed Mar 10:

Shoulder Press
140 x 3
160 x 3
180 x 10

12 min AMRAP
5 – 50# DB push presses
10 – 24” box jumps
15 situps
8 rounds + 5 presses + 10 jumps

Thur Mar 11:

21-15-9
185# power cleans
chinups
250m row in between each round
13:10

Fri Mar 12:

Deadlifts
320 x 3
380 x 3
415 x 12

With my new position at the gym (details to follow later) I have to start training at 5AM and pack a lunch so I eat healthier. Last week was a little rough on me as I am getting used to the hours and the change in workout schedule, as well as finding enough time to eat. Time management skills kids.... important.

Jay Ashman
03-14-2010, 12:05 PM
Sun Mar 14

Bench Press
230 x 3
250 x 3
280 x 12

“Rowing with Isabel”
30 – 135# power snatches immediately followed by a 500m row
4:45