My actual question is in bold for people that just want to give a quick response without reading much.
I realize there are different philosophies as far as periodization
. Some prefer conjugate, some like concurrent, some like undulating, etc. I know Glenn Pendlay wrote a "Supertotal" (c&j, snatch, squat, bench, deadlift) routine
that followed Ordinary Concurrent sequencing. I've been doing something similar (basically, that routine + a few accessory lifts) and I've been happy with the results, but they're slowing down a bit and I want to change to conjugate programming. (Just to be clear, I mean conjugate in the big picture ... I realize there can be layers of different kinds of periodization inside each other)
Anyway, my goal very long-term is to be good at CrossFit.
My goal short term (over then next 2 years) is to get my strength up as high as possible.
For the first year, I'm going to focus on the Powerlifts + Press while maintaining Olympic lifting strength and some other general strength (e.g., pull-ups, rows)
For the second year, I'm going to focus on the Olympic Lifts + Press (basically, my press sucks) while maintaining all the other strength.
Then I'll get into the CrossFit stuff.
My plan the first year is to "powerlift" 3-5d/w (probably 60m workouts 2-4x/w and a 2h workout 1x/w) and then do Oly lifts and whatever accessories I should do 1d/w.
So, 3-4 days will mean something like (Sumo) deadlift, deep sumo squat, bench, OHP, pull-ups, rows, good mornings, RDLs, and glute-ham raises.
What should I do on the 1d/w for the Olympic lifts to maintain them?
To be clear, I'm a CF pussy and not an O-lifter. My S/B/D maxes are about 175/138/253, and my O-lift maxes are 100/120. I'm 6'4, 100kg. My biggest issues are: my front squat is weak, my knees aren't great (I squat on the snatch but on the clean I do power cleans and my power clean PR is actually 130), my overhead/pressing strength sucks, I have some problems finishing my pull, I round my back a little, sometimes I kettlbell hip pop the bar, and I get under the bar slowly. I think increasing my squat and press strength is going to help a lot for some of these issues. (On Front Squat I did 115 for a paused double yesterday and I can press about 70 for 5 with pauses in between). I'll try to get a video next time I lift.
I do have good coaching as far as form. I lift at Emory or CF Atlanta and there are some good coaches at both. I'm just an unathletic dork that picks up the lifts slowly.
So, yeah, what should I do that 1d/w to maintain the Oly lifts? [b]Are there maybe 1-2 lifts that I should definitely rotate into my powerlifting routine (preferably ones that I would maybe do anyway)?
Also, it looks like I can do lifts with bumpers only once a week, unfortunately. I'm about to start work and the hours are long, so I'm going to be using what is basically a commercial gym every day but Sunday.