Ashman's Hybrid

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...ead.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.