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  1. #1
    therandomboner69 is offline Junior Member
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    Default 5/3/1 and kettlebells

    hello all,
    im just about done with my 5th cycle of Jim Wendler's 5/3/1 and have made some pretty kick ass gains with it. i have enough experience w/ kettlebells to know what im doing with them as far as technique goes (i can do the c&p and snatches with a 24 kg with good form, TGU's and swings with the 32 kg with good form) my question is would 100 snatches twice a week be good enough for conditioning? or will that burn me out for the big lifts? since i got on flight (working nuke security, mids) i had to sacrifice my two days for only conditioning, so any conditioning work i do will have to be before/after one of my strength days, any insight is welcome. gracias.

  2. #2
    selfcritical is offline Senior Member
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    Why not make it some sort of volume progression that matches the intensity waves of the 5/3/1 sets? If it were me i'd probably take some sort of GS style timed set progression, upping cadence week by week, and deloading on the deload week.

  3. #3
    Steve B. is offline Senior Member
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    IMO snatches or swings are a good fit for your assistance work on deadlifts and or squats.
    I have done a protocol of 10/10 swings with the 24kg on the top of the minute that works the cardio aspect as well as glutes and hams.Ten minutes/Ten rounds of this is a pretty good workout.With snatches i might cut the numbers down to 5/5 with the 24kg.

  4. #4
    RJ79 is offline Senior Member
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    I like swings. I'd do them after you lift. They definitely work after your dl and squat days and depending on how you space things out you could probably get away with doing them after your bench and press days as well.

    I honestly never saw the need for snatching for conditioning when you have the swing.

  5. #5
    ShuriteKempo is offline Senior Member
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    Our club does a 10 minute timed set (one arm snatches) once per week and we make steady ballistic gains. We have plenty left for our grinds on the other days. We have 5 RKC's and 3 or 4 others that have made good progress with snatches and gains in the other lifts.
    [CENTER][B][SIZE=3]The Do of Kempo[/SIZE][/B][/CENTER]
    [CENTER][SIZE=5][SIZE=2]Think of yourself as a bladed weapon that requires sharpening daily. Remember the finest edge will dull the quickest, so don’t rest on past accomplishments, keep training. As your technique becomes sharper your skills will be more difficult to improve, then you must increase the realism and intensity of your training. To live the martial way one must train their entire lives.[/SIZE][/SIZE][/CENTER]

    [CENTER][SIZE=5][SIZE=3]Sensei Gary Music Chief Instructor SKTA & OKC[/SIZE][/SIZE][SIZE=5][/SIZE][/CENTER]
    [SIZE=5][CENTER]RKC cert II[/CENTER]
    [CENTER][/CENTER]
    [/SIZE][CENTER][URL="http://www.ohiokettlebellclub.com"]www.ohiokettlebellclub.com[/URL] HKC Ohio[/CENTER]

  6. #6
    Steve W. is offline Senior Member
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    Default

    Quote Originally Posted by therandomboner69 View Post
    hello all,
    im just about done with my 5th cycle of Jim Wendler's 5/3/1 and have made some pretty kick ass gains with it. i have enough experience w/ kettlebells to know what im doing with them as far as technique goes (i can do the c&p and snatches with a 24 kg with good form, TGU's and swings with the 32 kg with good form) my question is would 100 snatches twice a week be good enough for conditioning? or will that burn me out for the big lifts? since i got on flight (working nuke security, mids) i had to sacrifice my two days for only conditioning, so any conditioning work i do will have to be before/after one of my strength days, any insight is welcome. gracias.
    100 snatches twice a week is not a lot of volume, so it shouldn't interfere with the big lifts. Is it "enough" conditioning. "Enough" for what?

    It also depends on what variation of 5/3/1 you are doing. If you are just doing the main lifts, then you could do a bunch of KB stuff every session with no problem, especially if it tailored as assistance (KB presses with bench or OHP, swings with DL, KB FSQ or goblet squats with SQ). If you are doing a version with a higher volume of assistance work, then you have to balance the volume of KB work with that.

  7. #7
    Avenue is offline Senior Member
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    Quote Originally Posted by RJ79 View Post
    I like swings. I'd do them after you lift. They definitely work after your dl and squat days and depending on how you space things out you could probably get away with doing them after your bench and press days as well.

    I honestly never saw the need for snatching for conditioning when you have the swing.
    I swear by swings as well, and as a brief aside, they're so easy that anyone can pick them up quickly. My father picked them up a few months ago, and they went a long way towards helping him reach his goals.

  8. #8
    therandomboner69 is offline Junior Member
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    @ Steve- I want enough conditioning so I have the strength of a Titan and a heart of elastic steel

    The assistance template I follow is the boring but big but I think I'll switch it up and do the kettlebell work as recommended on here. All the advice is much appreciated.

    "Eat.sleep.mate.defend"-big Jim

  9. #9
    treesmasher is offline Senior Member
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    Quote Originally Posted by therandomboner69 View Post
    hello all,
    im just about done with my 5th cycle of Jim Wendler's 5/3/1 and have made some pretty kick ass gains with it. i have enough experience w/ kettlebells to know what im doing with them as far as technique goes (i can do the c&p and snatches with a 24 kg with good form, TGU's and swings with the 32 kg with good form) my question is would 100 snatches twice a week be good enough for conditioning? or will that burn me out for the big lifts? since i got on flight (working nuke security, mids) i had to sacrifice my two days for only conditioning, so any conditioning work i do will have to be before/after one of my strength days, any insight is welcome. gracias.
    Conditioning for what? That will not be enough to win a fist fight with a camel but you won`t do that. Add the K-bells and see what your last sets do. If your numbers go down back off some until your strength comes up. At the end of the cycle all that matters is that you are slowly increasing your reps or weight. On the 4th week back off the volume on the k-bells also. You could start your next cycle with the same weight as your last cycle and just get the numbers on the last set. Then wait until your body feels ready then push the last set. It might take a couple cycles. Thanks.

  10. #10
    therandomboner69 is offline Junior Member
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    Post

    that's kid stuff i want to win an arm wrestling match with a kodiak bear. on a serious note thanks for the recommendation on asst. work. i'll give it a try and see how it goes, i have this next deload week to plan my foreward assault on cycle 6.

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