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Fitting Oly lifts into P/P/L

Matthew1237

Matthew1237

Well-known member
So I have been watching a lot of Oly lifts as well as crossfit and would love to incorporate some of the themes into my workout routine. Any suggestions on how to do so? I was thinking of putting them on my leg day since all I really do on leg day is squats and maybe some leg curls as well as cardio. Thoughts/advice?

My goals currently are cutting/strength/retain muscle.
 
Subbing for other's feedback/input.

I agree, leg day is best day for this. I'm trying to incorporate oly/crossfit days into my training as well, and this is what I'll be doing. Upper body day is far too taxing for me. I tried doing a crossfit class after my upper body day, and half way through the workout, I couldn't press overhead anymore, even with a light weight.

I train WS4SB III (changed up a bit from original template) and so far I've been able to add crossfit type training to my dynamic effort lower body days the best. Max effort lower body day + crossfit class doesn't work too well, my core is hit too hard from squatting heavy. I guess it all depends on what you'll be lifting in class/on your own after though, but my core, especially lower back, tends to seize up if doing high volume work after squatting heavy.
 
Nice to have you in. And agreed. My lower back takes a beating. All about that recovery work which imo is just as important as training. Foam rolling, lax ball, rowing. All that **** will help you to be able to do more if you have the time.
 
Agreed. I do lots of mobility work and row on my off days. I have to keep reminding myself not to sprint on the rower though because it'll hit the midback too much and isn't really active recovery anymore! Aerodyne bikes are great too.

I might try doing some recovery work after my lifting session, short break (with some liquid carbs / electrolytes), then try a class and see how that goes.
 
I'm gonna start Yoga lol - my hips are getting trashed. Sometimes my hips and glutes get so achy and tight pounding the lady seems like a chore.
 
Put her on top! lol
I had to start hot yoga after surgery I had. I kept it up for just over a year, going about 3-4x per week. Now I do a mobility/yoga class at my crossfit box 1-2x per week and do mobility work on my own as well.

Check out DeFranco's Limber 11 mobility routine.

[video=youtube;FSSDLDhbacc]https://www.youtube.com/watch?v=FSSDLDhbacc[/video]
 
Depends on how many days per week you're willing to train legs.

Front squats on leg days as heavy primary lift or dynamic accessory work. Clean pulls and snatch grip deadlifts are great accessory additions.

Power cleans, jerks, power snatch or full snatch can be part of upper body days if you place emphasis on recovery/mobility like others have mentioned.
 
I just need to figure out how to get my lower back and hips to stand up to the brutality of it - especially while I'm cutting.
 
do them first as they are very technical lifts and then it doesnt matter. do them every day at the start of a workout if you want then whatever bro split you think you need afterwards.
 
asooneyeonig said:
do them first as they are very technical lifts and then it doesnt matter. do them every day at the start of a workout if you want then whatever bro split you think you need afterwards.
Click to expand...

This. Regardless of day they should most likely be the first thing you do after warming up. You'll want to at some point think about how you are plugging them in and what they may replace to get the best benefits out of it.

Gutterpump said:
Subbing for other's feedback/input.

I agree, leg day is best day for this. I'm trying to incorporate oly/crossfit days into my training as well, and this is what I'll be doing. Upper body day is far too taxing for me. I tried doing a crossfit class after my upper body day, and half way through the workout, I couldn't press overhead anymore, even with a light weight.

I train WS4SB III (changed up a bit from original template) and so far I've been able to add crossfit type training to my dynamic effort lower body days the best. Max effort lower body day + crossfit class doesn't work too well, my core is hit too hard from squatting heavy. I guess it all depends on what you'll be lifting in class/on your own after though, but my core, especially lower back, tends to seize up if doing high volume work after squatting heavy.
Click to expand...

As far as the crossfit days matter it's really just a matter of upping your work capacity. Regardless of doing it on an upper or lower day your work capacity probably just isn't up to par (yet, if you stick to it in the right way it'll catch up) and will also depend on whatever is programmed in that workout each day.


As a random piece of advice if you are new to weightlifting movements leave the ego at the door and really practice on technique. Considering already lift you'll be better off even just sticking with a bar for awhile instead of tossing on weight even if you can if it leads to form compensations.
 
bolt10 said:
As far as the crossfit days matter it's really just a matter of upping your work capacity. Regardless of doing it on an upper or lower day your work capacity probably just isn't up to par (yet, if you stick to it in the right way it'll catch up) and will also depend on whatever is programmed in that workout each day.
Click to expand...

My work capacity is pretty good, my problem is a pesky lil herniated disc in my back (as well as mild scoliosis) :( thus, I train to be strong as an ox :) also blasting my core, helping a ton. I can squat 300lbs with my herniated disc (after doing hot yoga 3-4x a week for a year, plus fullbody training 3x a week - I'm now back to powerlifting), but it's the intense amount of volume and speed that causes the spasms (aka form breakdown and fatigue in my lower back/core). Once I completely fix my lordosis and have a much stronger core, I'm sure my back won't be tweaking out anymore during crossfit classes.
 
I meant more so based on your comments about after an upper body day, but sorry to hear about the back. Hopefully you get that fixed up!
 
bolt10 said:
I meant more so based on your comments about after an upper body day, but sorry to hear about the back. Hopefully you get that fixed up!
Click to expand...

Ahh true, yeah I have 2 upper body and 2 lower body days per week (ME Upper, DE lower, Repetition upper body day, and ME Lower). My ME upper body day starts with a purely strength lift (bench) and I work up to a 1RM after doing heavy sets of 3. Then I do two more chest movements (heavy floor press, then lighter barbell bench press with very high volume). Then I get to work on my back. Pendlay rows (heavy triples) then chest supported KB rows superset with band pull aparts, and then chinups. Then I hit my traps and biceps. By the end of this, I'm pretty smoked. I'm doing more than the WS4SB III templates calls for, but that's because I'm not a skinny bastard and I've been lifting a while. I'm just loosely following that template because I want to train for size on top of power as well. My repetition upper body day is crazy amounts of volume, also leaves me pretty smoked as well. I don't think I'd be able to do a class after that session. Far too much volume hehe.

I squat twice a week now (working up to heavy triples, as well as some pretty intense volume), so it's been very hard for me to work in crossfit classes. I've been rowing instead for active recovery / cardio, but I've been wanting something more intense. The high volume I do after my strength lifts usually leaves me a sweaty dripping mess though. Maybe I'm aiming to do too much at once and should periodize things. I can maybe just do crossfit classes when I'm deloading.

Some of these elite athletes manage to get in far more training each week though (my goal) but they're likely not doing the same amount of volume on the same lifts, nor training for hypertrophy alongside their technical lifting (oly lifts) and crossfit.
 
So what I have done is this

Rotation now goes as follows
Squat/Snatch, Active Rest, Bench/OHP/Jerk, Active Rest, Deadlift/Clean, Active Rest

Active Rest days consist of
20-25 minutes of stretching, foam rolling, lax ball, stick, yoga, mobility work.

Circuit/Cardio for 20-30 Minutes

Circuit consists of Clean, Snatch, Jerk, Bench, Pulldown/Up, Tricep, Bicep. Exercises can be subbed - go for about 20 reps of each - meant to be just to get cardio under the bar.

Remaining time spent doing Rows/Eliptical/Incline Cardio.
 
Jesus. These lifts are not for the faint of heart. I feel rekt lol. I just practiced with an empty barbell and am crazy sore.
 
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