Ashman's Hybrid

[Jay Ashman]

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]

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]

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]

Originally Posted by Jay Ashman

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...

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]

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]

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]

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]

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]

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]

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