CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Reply
 
Thread Tools
Old 10-12-2010, 09:01 PM   #1
Sean Rooks
Member Sean Rooks is offline
 
Sean Rooks's Avatar
 
Profile:
Join Date: Jun 2008
Location: Boulder  CO
Posts: 494
5/3/1 + Oly lifting

Wondering if anyone has tried to program this, I've seen posts with progamming for power cleans, but nothing with a real emphasis on the oly lifts. I've just finished my first cycle of 5/3/1 and love it. I would like to keep a consistent strength program like this while programming oly lifting. Here is an idea for a template that I would like some feedback on:

Monday

Conservative max for day on Sn and C+J
85%x1repx3sets Snatch
85%x1x3 C+J

Bench 5/3/1

Tuesday

Deadlift 5/3/1
Front Squat 3x5
Overhead Squats 3x5

Thursday

Conservative max for day on Sn and C+J
85%x1x3 Snatch
85%x1x3 C+J

overhead press 5/3/1
60%x5x10 OHP

Friday

Back squat 5/3/1
Overhead squat 3x5
Front Squat 3x5

I'm really wondering if this is chasing to many goals at once as I do not want to stall progress on 5/3/1.
  Reply With Quote
Old 10-12-2010, 10:13 PM   #2
Andrew Bell
Member Andrew Bell is offline
 
Andrew Bell's Avatar
 
Profile:
Join Date: Jun 2010
Location: Houston  TX
Posts: 4,021
Re: 5/3/1 + Oly lifting

Got a log going? I would love to know how this turns out for you.
  Reply With Quote
Old 10-12-2010, 10:23 PM   #3
Sean Rooks
Member Sean Rooks is offline
 
Sean Rooks's Avatar
 
Profile:
Join Date: Jun 2008
Location: Boulder  CO
Posts: 494
Re: 5/3/1 + Oly lifting

Yea I'll start one when my next cycle starts on Monday. I'll link it here.
  Reply With Quote
Old 10-13-2010, 03:23 PM   #4
Richard Macaulay
Member Richard Macaulay is offline
 
Richard Macaulay's Avatar
 
Profile:
Join Date: May 2008
Location: North Berwick  Scotland
Posts: 2,627
Re: 5/3/1 + Oly lifting

Quote:
Originally Posted by Sean Rooks View Post
Yea I'll start one when my next cycle starts on Monday. I'll link it here.
Hows it going?

Ricky
__________________
It isnt the mountains ahead that wear you out....Its the grain of sand in your shoe.
  Reply With Quote
Old 10-13-2010, 09:27 PM   #5
David Fletcher
Member David Fletcher is offline
 
Profile:
Join Date: Jun 2010
Location: Sacramento  CA
Posts: 126
Re: 5/3/1 + Oly lifting

I was thinking about doing something like this but decided against it. I figured if I did both I'd get mediocre results from the 5/3/1 lifts as well as the O-lifts. O-lifting isn't super important to me so I opted to just do 5/3/1 with supplemental power cleans to work on speed.

I'm interested in hearing your results though.
  Reply With Quote
Old 10-13-2010, 09:58 PM   #6
Sean Rooks
Member Sean Rooks is offline
 
Sean Rooks's Avatar
 
Profile:
Join Date: Jun 2008
Location: Boulder  CO
Posts: 494
Re: 5/3/1 + Oly lifting

I think this will work for a while, my oly lifts aren't spectacular since I have never seriously worked them besides power cleans. I think I can at least get me to intermediate levels in the C+J and Snatch before I have to make a programming change. I'll make a log with all this so people can how it goes.
  Reply With Quote
Old 10-15-2010, 10:00 AM   #7
Ron Gaza
Affiliate Ron Gaza is offline
 
Ron Gaza's Avatar
 
Profile:
Join Date: Sep 2007
Location: San Diego  CA
Posts: 62
Re: 5/3/1 + Oly lifting

I might change it up a bit. On thursday move the Clean first.
Switch the deadlift to a clean/snatch deadlift that alternates each week. Tuesday do OHS with a jerk grip.
Thursday alternate with the OHS with a snatch grip push press
For Friday's I'd take out a squat an add some a clean/snatch pull that alternates each week.

Quote:
Originally Posted by Sean Rooks View Post
Monday

Conservative max for day on Sn and C+J
85%x1repx3sets Snatch
85%x1x3 C+J

Bench 5/3/1

Tuesday

Clean/Snatch Deadlift 5/3/1
Front Squat 3x5
Overhead Jerk Grip Squats/ 3x5

Thursday

Conservative max for day on Sn and C+J
85%x1x3 CJ
85%x1x3 Snatch

overhead press 5/3/1
60%x5x10 OHP/ Snatch grip push press

Friday

Back squat 5/3/1
Overhead squat/ front squat 3x5
Clean/Snatch Pulls
  Reply With Quote
Reply


Thread Tools

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 Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Oly. lifting at 71 Frank DiMeo Community 8 03-15-2009 08:37 PM
New to Heavy Oly Lifting Greg Welch Starting 3 03-11-2009 09:15 AM
Oly Lifting Coachin James Lewis Exercises 19 11-16-2006 06:06 PM
Oly lifting stomping Keith Wittenstein Exercises 12 03-01-2006 09:47 AM
H.I.T. versus Oly Lifting Mike Yukish Fitness 19 07-14-2004 08:18 AM


All times are GMT -7. The time now is 12:33 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.