Ashman's Hybrid

[Jay Ashman]

a rough one today.... looked better on paper

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

[Alex Bond]

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, which was surprisingly interesting given their usual level of discourse. Food for thought.

[Jay Ashman]

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]

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]

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]

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]

a lactic acid nightmare

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

4 rounds

[Jay Ashman]

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]

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]

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!