choosing metcons

[naf7]

Coach,

I remember during the cert you mentioned that we should choose our metcons wisely if we were to integrated them into a strength program. However, I forgot what you meant by this. I am currently doing the program that JLascek posted a few weeks ago:

Monday: Squat 3x5, Press 3x5, Pullups
Tuesday: Power Clean 5x3, Metcon
Thursday: Squat 3x5, Bench 3x5
Friday: Deadlift 1x5, Metcon

JLascek stated that the Metcons should be 6-8 minutes in length, but was not more specific than this. What should we avoid when choosing exercises to perform in these metcons? Also, would going heavy on them hurt our recovery capacity, or is it better to do them heavy?

[Mark Rippetoe]

I shall cause Jlascek to elaborate hereon.

[JLascek]

This is an important question, but I can't answer all of the specific questions. So many of those answers will come based on how you feel, how strong you are, how much you've slept, what you have been eating, or what is going on at work/school, and all kinds of other shit. Furthermore, the barbell movements must be taken into consideration.

Now, if you are doing the specific program I outlined, then there are some obvious observations about it. When you plan a met-con Tuesday, you have to be aware of what is coming up on Thursday. Friday's met-con wouldn't really have this limitation, as long as the met-con isn't just plain silly. As I said in the article, met-cons should never interfere with the recovery of strength.

Go ahead and complicate this with any specific goals you may have, then there are a lot of variables that go into it. This is your lesson in programming -- figure it out. If you fail, then you fail. But, when you fail, learn from your mistakes.

Use lots of muscles, lots of joints. Use implements. No isolation stuff. Only pick stuff that requires a lot of energy. Make it hard and fast -- this is what produces the adaptation. Keep it under 8 minutes.

I'm not willing to make a write up on this topic right now because my time is best spent elsewhere. You'll Be Fine.