Jared's Hybrid Program and "Keep Me Honest" Log

[Jared Ashley]

Because I have trouble sticking with it sometimes, using the forum to force me to own up to it if I get lazy.

New plan, inspired by Gant's Hybrid program, but modified to fit into my crazy schedule. long shifts Sun, Mon, Wed just make me not want to do anything afterwards, but short work days tues/thurs and access to equipment if all goes well means much more motivation on those days. So here's the plan:

Sunday: Planche progressions, 1 minute total. Afterwards, something short... tabatas, sprints, or very short metcon (approx 3-8 minutes). Goal is to be done in 15 minutes, but still get an effective workout. I know myself too well to believe I'm gonna slog through "eva" or do heavy squats after being gone for 14 hours.

Monday: Front Lever progressions, 1 minute total. Afterwards, similar to sunday (tabata, sprint, or short metcon).

Tueday: 3x5 Back Squat, Clean work (drills, hang and power variations, low-volume heavy sets). Recent main-page metcon.

Wednesday: Rest

Thursday: 1x5 Deadlift, Snatch work (drills, hang/power variations, OHS, low-volume heavy). Recent main-page metcon.

Friday: 3x5 Front Squat, 3x5 Weighted Pullups, 3x5 Press

Saturday: Rest

Designed to be flexible. goals are general... want to get better at everything, with an emphasis on strength, power and bodyweight work.

[Jared Ashley]

A few stats, as of 8/1/08.

26/M/5'7"/135

CFT: 700 (BS 270, DL 310, P 120)

Clean: 170 lbs with sorta ok form

Snatch: 110 lbs with terrible form

Weighted Pullup: BW + 78

Max Pullups: 20 strict, 30 kipping

Cindy: 20 Rounds

Fran: 6:44

Filthy Fifty: 29:38 (some subs)

FGB: 253

Linda: 32:00 (as rx'd, 205/135/100)

400m: 1:07

800m: 2:46

1 Mile: 6:02

5K: 7:31 Pace

[Jared Ashley]

7/31/08:

Frog-sit: 30 sec, 35. Then:
Tabata Pullups: 17-15-10-6-6-5-5-5, Total 69 (PR). Short rest
Tabata Bottom-to-bottom squats: 23-23-22-18-13-10-9-10

8/1/08:

Tuck lever: 48 sec, 37. Then:
100m sprints x10. Walked back to starting line, approx 40 seconds between rounds: 14.1 - 14.0 - 14.2 - 14.4 - 14.5 - 14.5 - 14.8 - 14.6 - 14.8 - 14.5. Total time 144.4 seconds.

8/2 and 8/3: 4-way team training.

[Jared Ashley]

8/4/08:

Frog sit: 20, 45 (PR)

5x Tabata ring dips: 10-8-6-4-4 (32)
5x Tabata push-press (95 lbs): 6-4-3-3-2 (17)
5x Tabata pushup: 17-10-8-7-6 (48)

Approx 1 minute rest between excersises on the tabatas.

All upper body pushing muscles are fried!

[Steve Shobert]

Hey Jared, interesting log!

Quick question, what do you find is the best way to keep time with tabatas? I mean it goes by so fast that I would rather count in my head than look at my watch, ya know?

[Jared Ashley]

Steve,

I use different methods for tabatas. For something like pushups it's no big deal to have a watch on the floor. Pullup bar is in my spare room next to the computer, so for pullups, squats, and some other things I use www.online-stopwatch.com (wfs)... VERY large on the screen & easy to see. For some things I'll have my girlfriend time me and write reps. makes it easier.

Workout for 8/5/08:

Tuck Lever: 53 (pr), 37. I'm SOOO close to the 1-min mark on this! Want to move to advanced tuck lever so bad!

Then, in honor of the CF Games WOD's that I missed:

5 rounds:
5 deadlift (225 lbs)... 275 is just too much right now!
10 burpees

Time: 8:16

[Jared Ashley]

OK, so things haven't worked out the way I thought they would... decided perhaps it's time to stop trying to out-smart coach, and just do the WOD for awhile

On my long work days, I may do shortened WOD's, depending on what's posted. The rest of the time, I'll be adding skill work or heavy lifts to the beginning.

So here's the last few:

8/19/08:

Warm-up: Tuck lever, 53 sec, 35 sec, and Frog Stand 40, 27 sec, plus some light deadlifts.

WOD: 7x1 deadlift. 260 - 270 - 280 - 285 - 290 - 295 - 295(f) - 292.5 (f)

PR is 310, but I knew going in I'd dropped a little strength in the last month or so. Also using my crappy standard bar with smaller-diameter plates... that 2 inches or so makes a HUGE difference!

8/21/08:

Warm-up: 2 hours of easy bike riding and a resulting nasty AZ sunburn.

WOD: Modified "Helen". Subbed 25 burpees for the runs so I could do this inside in the A/C. Time: 11:00! Standard Helen PR is 13:19. This felt much, much worse... part of that is probably due to having done the workout after being outside in 100 degrees for a couple hours. I think the sub was appropriate, though.

8/22/08:

Warm-up: Hang Cleans, trying to re-teach myself how to clean. Started with a 20lb bar and worked up to 120 lbs. Would have gone a little higher, but in my 2nd floor apartment I can't ever fail, so I stopped there.

WOD: Angie, as RX'd. Time: 20:48 (PR by about 1:30!). Butterfly kip is primarily the reason for the PR... I'm not very good at it yet, but it still reduced my 100 pullups from 10 minutes to 7 1/2. Situps were a bit faster too. Pushups SUCKED! Usually I can bang them out in 3:00 or so, today it took over 5:00... Not sure why, though it may be in part because of all the burpees yesterday. Next time should be sub-20 for sure.

[Jared Ashley]

8/23/08:

1/2 volume mainpage WOD:

Run 400m
12 press 95lb
Run 400m
12 push-press 95lb
Run 400m
12 jerk 95lb

Time: 11:11

Was hoping for sub-10. Strict press killed me... it was a set of 5, set of 2, and 5 singles.

[Jared Ashley]

8/25/08:

Murph wasn't gonna happen tonight. Did tomorrow's WOD instead.

Warm-up: Frog Stand: 44, 27 seconds. Tuck Lever: 62 seconds! Woohoo, I can move on to the advanced tuck lever in the progression!

WOD: 5x10 Front Squat. I really didn't know where to start this since I've never done front squats in sets bigger than 5 before! Started pretty conservative, but was also making sure to squat LOW.

5x100, 107.5, 115, 122.5, 135

Probably should have started around 115. 135 was hard! Was seeing stars by the end. With enough willpower, could probably have finished 10 reps at 140 or 145, though. This workout reminded me why 3x5 is so much more likeable than the old "3 sets of 10" routines!

[Jared Ashley]

8/26/08:

Warm-up: 1-2-3-4 Pistols each leg. Kind of a lazy warm-up, really.

Tomorrow's mainpage WOD:

30 HSPU
40 Pullups
50 Swings (55 lb DB)
60 Sit-ups
70 Burpees

Time: 17:23. %*#@ing burpees!