Wendler's 5/3/1

[Linus Hector]

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.

[Paul McKirdy]

The 531 program includes conditioning work recommendations via hill running or prowler work, surely a metcon would suffice for prowler or sprinting up hill.

[Derek Simonds]

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.

[Garrett Smith]

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.