SS and Oly

[Linus Hector]

After christmas I´m going to do some strength work beacause it´s a weakness espcially for me as a rugbyplayer. This is what I have in mind.

Workout A:
Squat3x5
Bent-over-Row3x5
Bench3x5

WorkoutB:
Front squat 3x5
Deads 3x5
Press3x5

Plus some chins/dips/ab work after every workout. I´ll do this 3 times a week plus 2 times rugby training (no contact training yet, indoors).

The problem is that I want to include some oly as well. How shall i do?

Maybe 7x2 snatch before the B workout and cleans before A. Or a workout with just oly something like:
Snatch 7x2
C&J 7x2
Pushpress 5x3
OHS 3x5

And the altering between the 3 workouts.

What do you think?

By the way
23yo M
90kg 200lbs
183cm 6'

[chris hill]

in my experience you are missing the most valuable gym exercise for any rugby player.

Cleans
power cleans
hang cleans

you need them hard and heavy in your routine somewhere

[Linus Hector]

Originally Posted by chris hill

in my experience you are missing the most valuable gym exercise for any rugby player.

Cleans
power cleans
hang cleans

you need them hard and heavy in your routine somewhere

Ok but where?

[Gant Grimes]

Having played rugby, done SS, and now doing the PM WOD, I'd just go with the PM OLY program. The only changes I've made is swapping some back squats with front squats and doing CF WOD (because I like the fitness component and can recover well). No need for bent-rows when you're cleaning and snatching.

There are also a running thread on this on crossfit.com.

[Kalen Meine]

Put the power cleans right where Rip has them, where those bent rows are. Rows are an assistance movement, both difficult to judge at higher weights and not one directly applicable to flinging your opponents around the field. And as for the front squats- are your squats heavy enough to necessitate a lighter variation? I know fronts are the name of the game around here, but if you're still just playing a linear progression, you should be using a movement that piles the weight on your hamstrings. It's not that I'm anywhere near qualified to say you should hold off on the O-lifts, its just I think lots of people start to get scared of squatting three time a week and start jumping to alternatives.

[Troy Archie]

Here's what I've been doing:

Week 1
Day 1
Back Squat 5x3
Bench Press 5x3
Snatches 3x5
Heavy Core

Day 2
Front Squat 5x3
Press 5x3
Weighted pull-ups x 3
BW Core

Day 3
Back Squat 5x3
Bench Press 5x3
Cleans 3x5
Explosive Core

Week 2
Day 1
Back Squat 5x3
Press 5x3
Snatches 3x5
Heavy Core

Day 2
Front Squat 5x3
Bench Press 5x3
Weighted pull-ups x 3
BW Core

Day 3
Back Squat 5x3
Press 5x3
Cleans 3x5
Explosive Core

I've decided to ditch the deadlifts in favor of cleans and snatches. I really enjoy the lifts but to me they're assistant exercises not the ultimate goal. I guess that's why I'm not an O-lifter...
I've also been thinking about dropping the reps on the front squats to triples for 5 sets. My form breaks down a lot sooner on my torso and lower back before I fail leg wise...

[Rob Marrison]

Hey Troy,

Any chance you'd lay out your BW, heavy, and explosive core workouts for the curious?

I'd apprieciate it.

[Troy Archie]

Well they're nothing set in stone, just what I feel like that day.

For BW days I'll just use BW exercises such as Lying Hip Swings, GHS, Back Ext, V-ups, ...

For Explosive core days, I'll often do GHS, back ext, GHR...but done explosively.

Heavy days are usually Overhead Sit-ups with Dumbbells, GHS weighted, windmills, TGU...One of my current favorites is a little diddy like so:
3-4 rounds of:
3 Turkish Sit-ups
1 Turkish Get-up
1 Windmill
Switch Arm.

I'll take a rest between sets/rounds. I like using a Oly bar with weights for that one...

For sets and reps I use what my level and strength can handle. There's no magic bullet.