First of all, let me preface this by saying I am an imposter on this forum, being the sprightly 27 year old that I am. However, as Dan John's writings continue to be my main source of inspiration I thought I'd post this where I'm most likely to find some kindred spirits...
Anyway, I've read a lot on this board lately about combining OLAD and crossfit, and, afer a summer of focusing purely on powerlifting I thought this was something I would give a try. My goals are to maintain my new found strength, while improving my GPP somewhat, leaning out a touch and having some variety and fun again. I thought if anyone else was trying this approach they could share their experiences on this thread...
The template I have arrived at runs thus:
Day 1 - snatch + WOD
Day 2 - WOD
Day 3 - Incline Press + WOD
Day 5 - clean + WOD
Day 6 - WOD
Day 7 - Back squat + WOD
I'll do 4 week cycles, doing a bunch of 5's the 1st week, 3's the next and doubles the third. Week 4 is an easier one, just doing a wod every other day at an easy pace. The next cycle I may switch the exercises around a bit. Who knows though?
Today I started strangely enough on the day 7 workout (don't ask).
I did sets of 5, about 7 or 8 in total working up to 160kg (about 360lbs) x 5. I then did the following with a 50kg barbell: front squat x 30, push press x 10, front squat x 20, push press x 15, front squat x 10, push press x 20. I was supposed to time this but forgot to. The nausea I felt during this told me that it was along the right lines...
Anyone else doing something similar to this?