Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 02-01-2011, 07:35 PM   #11
Jacob Rowell
Senior Member
 
Join Date: Jul 2007
Location: Richmond, VA
Posts: 389
Default

I typically don't have the best luck pushing the deadlift and backsquat at the same time. I'd do the deadlifts every other week to spread out the stress. Squatting volume might be a little on the high side - you'll just have to watch out for how much knee and hip extension/running is going to pop up in metcons. I don't think the 5x5's will kill anyone, just depends on how low you start. The first thing I would do if a lot of folks are stalling would be to drop the 5x5's to 3x5's.

Beyond that, when I did SS, I found that recovery had to be pretty precise once I got to the point where I was really depending on a little progress to make my lifts. Things like riding my bike too much, not eating enough, not sleeping enough, would screw me - there just wasn't much room for error, and I would get derailed pretty easily. I've favored a combination of max effort, rep maxes (Max reps @ X%), or finding daily maxes and working volume off those numbers, all for the sake of giving some flexibility based off recovery from the week's metcons.
Jacob Rowell is offline   Reply With Quote
Old 02-02-2011, 04:56 AM   #12
Ben Byram
Member
 
Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default

My views on Crossfit aside, I'd drop a metcon as I expect 3 is enough and do.

M - Skillwork + metcon
T - Squat 5x5, Press 3x5, Deadlift 1x5
W - Long metcon
T - Off (I don't like 5 days in a row)
F - Power clean 5x3, Squat 3x5 + metcon (with pressing included).

You cover all the lifts, sufficient metcon and better recovery.

I'd add a little weight to Tuesday's squat for Friday, then use that same weight for 5 sets across on Tuesday of the following week.

Just my opinion....

.... on reflection, Monday's metcon would be better on Saturday as I agree doing anything before heavy squats isn't good. Or some LSD cardio or long-intervals - heaven forbid.
Ben Byram is offline   Reply With Quote
Old 02-02-2011, 06:34 AM   #13
Kyle Redinger
New Member
 
Join Date: Feb 2010
Posts: 9
Default

Thanks for the feedback, here's an idea with alternating weeks, and less squatting volume.


Week 1

• Monday – Squat (5x5) + shorter metcon
* Tuesday – Heavy Deadlift (3-3-3) + shorter metcon
* Wednesday – Longer Metcon + skillwork
* Thursday – Squat (3-3-3-3-3) + Press (3-3-3-3-3)
* Friday – Power Cleans (3-3-3-3-3) + shorter metcon

Week 2

Monday Squat 5RM (2nd week), 3RM (4th Week), 1RM (6th week) + shorter metcon
Tuesday – Power Clean 2-2-2-2 + shorter metcon
* Wednesday – Longer Metcon + skillwork
* Thursday –Press (3-3-3-3-3) + Good Morning/RDL/Alternative
* Friday – Weighted Pullup (3-3-3-3-3) + Short metcon
__________________
__
Owner of CrossFit Charlottesville
www.crossfitcharlottesville.com
Kyle Redinger is offline   Reply With Quote
Old 02-02-2011, 01:59 PM   #14
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

unless your beginners are high school boys with a light class load, you're waaaay over-programming this.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 02-06-2011, 02:04 PM   #15
Troy Kerr
Member
 
Join Date: Aug 2009
Posts: 248
Default

This is very similar to an approach I used 6 months back with the Wendler 531 program. Programs like this can have a number of benefits. For my gym, it involved constant weekly coaching on the big lifts: squat, press,dead, clean. This made coaching a lot easier as we did not have to constantly do a 10 minute explanation of each lift whenever it came up in a workout.
This is great for building some strength numbers as well as maintaining some work capacity. So almost like beginner's to crossfit, or just beginners in general. The metcons can be stretched out with some higher volume, if rest breaks are implemented. This is more interval style training, and in my experience does not have big interference with recovery.
If you are working with some beginning clients that just want to get in shape and are new to the gym scene, this program will be fine for awhile. However if you are working with clients that wish to compete in crossfit events, they will need to have exposure to more pure "constantly varied" workouts, as opposed to "finishers".
Troy Kerr is offline   Reply With Quote
Old 02-07-2011, 10:20 AM   #16
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

My stance will always be that if the conditioning work isn't interferring with recovery on the strength work, then soembody is candy assing the barbell work or the conditioning.

if you turn all the "metcons" to "recovery work...I'd say you're gold.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 03:42 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator