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Old 01-20-2010, 02:47 PM   #26
henry whitaker
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Join Date: Jul 2008
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Gant,

What would be a good oly template to use in conjunction with 5/3/1 with this type of program? I have long been following the hybrid-type programming that you outlined a while back, but have always struggled with the oly portion of the program once getting beyond the novice stage.



Quote:
Originally Posted by Gant Grimes View Post
My log differed from the template because of some different things I was trying to do at the time.

I liked the program, and it did a lot of people some good, but I would offer an even simpler version at this point.

For GPP:

M: Snatch, Bench (or push press), Squat
T: Plyo, SM implements, sprints
W: rest
R: Clean, Press, Deadlift
F: skill, stretch, prowler/sled stuff

*for 5-days, add W: skill work, sprints; rest R and train F and S.

Use OLY progressions for the OLY lifts.

For the slow lifts, do 3x5 as a novice and 5/3/1 as an intermediate. If you get stale after a couple years, do 3x12, 3x10, 3x8, 3x6 for three weeks at a time and reset.

I never wrote the article for PM because I didn't want to add to the signal-to-noise ratio on the interwebs. CFFB and CFSB came out several months after the hybrid program and offered more specialized programming with more support.
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