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Old 09-07-2009, 04:49 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, 04:18 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, 07:28 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.
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 09-08-2009, 08:54 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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