Bob's attempt at hybrid programming

[Robert Olajos]

Welcome! Here I'll be posting the results of my workouts. I'm trying to gain strength while not losing metcon, and I'm trying to do it through a MEBB program that fits my equipment availability. The roots of this program can be read about here:

http://www.cathletics.com/forum/showthread.php?t=2599

June 15 (at work) - 12 noon

1. Warmup 2x (Samson stretch, 5x squat/ pushup/ pullup/ 45# good morning/ sit-up)
2. 1 min. handstand practice against wall
3. Max. reps (gathering baseline data for Tabata project)
Squat (in 2 minutes) 111
Pushup 51
Situp (in 2 minutes) 66
Deadhang pullup 14
4. Physiotherapy exercises for right shoulder/pec development
Shoulder press 30x
Bench press 30x

[Robert Olajos]

(at work)

1. Warmup 3x Burgener warmup/Samson stretch (broomstick/light bar, 45# bar)
2. 1 min. handstand practice against wall
3. Physio exercises for R-shoulder
15# Shoulder press 30x
20# Bench press 30x
4. PC 5-5-5-3-3-3 (115#-115-115-125-130-130)

[Robert Olajos]

1. CFWU x 3
2. 1 min. handstand practice
(getting better, actually held it for a whole minute today against the wall!)
3. snatch practice - broomstick x 15
4. tabata squats (19-18-19-19-19)
5. 4 rounds for time:
1 min. jump rope (double and single unders)
20 ring pullups
9:19

[Robert Olajos]

1. 3x Burgener WU
2. 1 min. handstand practice
3. physio exercises for R shoulder
15# shoulder press x30
20# bench press x30
4. Tabata pushups (13-12-10-9-8)
5. Squat warmup
6. ME squats 5-5-5-3-3-3 (225-225-225-245-245-245)

[Robert Olajos]

June 19 - rest day

June 20 - Tabata sprints (5 rounds)

I measure Tabata sprints by the number of times my left foot hits the pavement in the 20 seconds. My results were 30/30/30/29/28). Haven't sprinted in awhile, and it sure gassed me.

Irregular sleep (7 hours last night, 11 the night before, 8 before that, and a long string of 5 hour-nights previous). Will be 6 tonight.

I should add body comp. results:

BW 155
BF 12%

Aiming to gain 10 lbs. muscle mass.

[Robert Olajos]

June 21 - rest

June 22 - rest

June 23 - at work
1. warmup
2. 1:10 handstand practice (still resting lightly against a wall)
3. PT exercises for R shoulder
15# dumbbell SP x 15
20# dumbbell BP x 15
4. tabata knees-to-elbows (10-10-10-8-6)
5. ME SP 5-5-5-3-3-3 (105-105-105-115-115-120)

[Robert Olajos]

1. warmup
2. 1:30 handstand practice (progressing toward not touching the wall)
3. physio exercises for shoulder
15# x 15 shoulder press
20# x 30 bench press
4. power clean 3-3-3-1-1-1 (155-155-155-165-155-155)

155# PC is a PR by 20 lbs. Tried to go with 165 and 160 for the 1 reps, but that was ugly.

I planned out a MEBB cycle which takes me through to November. Basically I cycle through whole body, lower body, and upper body exercises at 5-5-5-3-3-3 then 3-3-3-1-1-1, then do a CFT (currently at 770).

I've got PC, HC, PS, Snatch, PP, and PJ for the whole body--BS and FS for the lower, and SP, Weighted Pullups, and BP for the upper.

I don't do two MEBB days in a row, but will intersperse with light met cons (e.g. today I plan to do 2 rounds of FGB and some tabata pullups).

[Steve Rogers]

No deadlifts? Is improving your CFT the goal, or is CFT just a measure?

[Robert Olajos]

Great question, and one perhaps you can help me with. I do love DL and don't want to limit them to the CFT. Should I:

a) Use DL as one of my whole body exercises in the MEBB template? But doing 5-5-5-3-3-3 in one cycle and 3-3-3-1-1-1 the next seems too much.

b) Just have DL specific days interspersed here and there?

c) Do some DL work every few days, say on one of my met con days?

Here is the template I projected forward. It includes only ME days, assume that adequate rest and met con is sprinkled in between. It starts with BS tonight.

BS 3-3-3-1-1-1
SP 3-3-3-1-1-1
CFT
Hang clean 5-5-5-3-3-3
FS 5-5-5-3-3-3
Weighted pullups 5-5-5-3-3-3
Hang clean 3-3-3-1-1-1
FS 3-3-3-1-1-1
Weighted pullups 3-3-3-1-1-1
CFT
Power snatch 5-5-5-3-3-3
BS 5-5-5-3-3-3
BP 5-5-5-3-3-3
Power snatch 3-3-3-1-1-1
BS 3-3-3-1-1-1
BP 3-3-3-1-1-1
CFT
Snatch 5-5-5-3-3-3
FS 5-5-5-3-3-3
SP 5-5-5-3-3-3
Snatch 3-3-3-1-1-1
BP 3-3-3-1-1-1
CFT
Push Press 5-5-5-3-3-3
BS 5-5-5-3-3-3
SP 5-5-5-3-3-3
Push Press 3-3-3-1-1-1
BS 3-3-3-1-1-1
SP 3-3-3-1-1-1
CFT
Push Jerk 5-5-5-3-3-3
FS 5-5-5-3-3-3
Weighted Pullup 5-5-5-3-3-3
Push Jerk 3-3-3-1-1-1
FS 3-3-3-1-1-1
Weighted Pullup 3-3-3-1-1-1
CFT

[Robert Olajos]

1. warmup (1 round CFWU)
2. 1 min. handstand practice
3. physio exercises
30 x 15# shoulder press
30 x 20# bench press
4. Tabata pullups (13/14/12/11/12)
5. workout interrupted by a fire call