Photo by Hillary Froning Photography
Photo by Hillary Froning Photography

Back Squat

Work to weight in sets of 5,4,3,2
Add 5# to last weeks weight
Then do 3 rounds of 1,2,3 reps

View more information about the Back Squat program we are following.

– THEN —

11 sets
300m Row

1:2 work to rest ratio
2 warm-up sets
7 working sets
2 cool down sets

5 Replies to “04/26/2013”

  1. I’ve been following the workouts on here and I really like doing the strength workout before the metcon. I have a question, my weakness is strength in power lifting and OLY lifing, should I stop the metcons and just focus on strength?

    I would like to compete someday and I have done some research they state you cannot develop maximum strength, anaerobic endurance, and aerobic endurance all at the same time. Is this true? the workout cycle they recommend is:

    1. Strength mesocycle (focusing on power lifting an olympic lifting skills) for 3-6 months

    2. Strength + Metabolic Conditioning mesocycle (MetCons of shorter length, but using heavy weights)

    3. Open Prep mesocycle (Keep strength gains made through the year level, but alter the MetCons to what the athlete may face in the Open).

    • Shaun,
      I am by no means an expert and there are differing opinions even between experts and coaches but overall I think it is generally pretty simple. Where it becomes complex is factoring in all the variables of body type, programming, training volume. Everyone’s body responds to stimulus a little differently and figuring that out will just come with practice. For my body type, I can not run…ever and still be able to pump out 6min miles but if I don’t lift heavy weight for a week then all my numbers go down. Different bodies maintain and gain differently.

      A few general facts that shouldn’t go without saying:

      1. It is harder and takes more time to gain raw strength that it does to gain raw conditioning.
      2. You can make parallel gains in strength, skill and conditioning but if you have a big hole in your game (could be any of the three) then it is going to need some dedicated time or the weakest link will always be the weakest link.
      3. If you want to compete at CF you at least have to be able to lift the weight / have the skill or else you DNF. It is better to have a slower time than DNF.

      To answer your question, I agree that you cannot develop maximum gains in all of the areas you mentioned at once. If your time is divided then so will your results. If where you stand to gain the most is strength and Oly skills then I think the cycle you mentioned is a good one. You just have to make peace mentally with sucking at MetCons for a while and take the long view which is difficult for some. There is more than one way to skin a cat for sure but hammer on your weaknesses, stay healthy and remember that you don’t have to be the best at anything, you just don’t want to be terrible at anything.

      Hope this helps,

      • Thank you for the response, I agree with you. So far I’ve been making strength gains and been able to maintain my speed on metcons, but I’ve only been doing crossfit for 4-5 months. Like you said everyone body responses different. Thanks a lot for the advise I really appreciate it!