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Old 09-07-2009, 05:49 AM   #11
Linus Hector
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What are your thoughts of doing this and short heavy metcons as the assitance work. Gant/CFfootball style, will it work for strength and maybe some mass as well as conditoning.
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Old 09-07-2009, 05:18 PM   #12
Paul McKirdy
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The 531 program includes conditioning work recommendations via hill running or prowler work, surely a metcon would suffice for prowler or sprinting up hill.
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Old 09-08-2009, 08:28 AM   #13
Derek Simonds
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We do short heavy Met-Cons with it no problem. I think they fit together nicely. I try to be aware of what exercise we are doing the next day for programming reasons. Other than that have at it.
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Old 09-08-2009, 09:54 AM   #14
Garrett Smith
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My incorporation of 5/3/1 goes like this:
  • Tuesday - OL, heavy single(s) snatch, 8-12 singles C&J "on the minute"
  • Wednesday - Gymnastics strength training
  • Thursday OR Friday - 5/3/1 back squats supersetted with box plyos
  • Saturday - Gymnastics strength training AND 5/3/1 front squats supersetted with jump rope
  • Sunday - 5/3/1 strict curl supersetted with 5/3/1 bench press, then 5/3/1 deadlifts supersetted with box plyos, then max set of TSC-style deadhang pullups, then some GS KB snatch sets for time [this is a long workout day]
Note that this arrangement is organized around the TSC in September (this month) and my PL meet in October. Once those are done, I will likely change things up based on the next goal.
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