My primary form of exercise is crossfit (aka my cardio), so I was wondering if anyone here had advice on programming GZCL to sub in some Olympic lift training in place of horizontal pushing.
I train 4x per week at a crossfit gym, doing the class then staying after for supplemental strength training (sicne the dedicated str training in crossfit can be few and far between depending on the programming block). As such I cannot do any moves that involve isolation machines, as they simply aren't available. Other than the 4 day split and need to center around barbell/dumbell and bodyweight movements, I really don't have any restrictions, so open to advice.
Also I am not a games athlete or looking to do anything like that, just someone who enjoys resistance training and the oly lifts, so wanting to maximize carry over potential for the work I put in.
I am running 5/3/1 currently during a cut, but would like to switch it up once I start lean bulking, and GZCL seems like a natural evolution from 5/3/1. There are basically no horizontal pressing movements in Crossfit, so as a "sport application", that lift does nothing for me, and I'd much rather tailor towards squatting, deadlift, ohp, and oly moves. The GZCL blog on application and adaptation encouraged tailoring the programming to your needs, but I didn't see any existing templates that had Olympic lifts integrated.
Was thinking something along the lines of:
- M T1 - Back Squat / Tu T1 - Snatch / Tr T1 - Deadlift - F T1 - Clean and Jerk.
- T2 - Lots of OHP and Front Squats, Deadlift assistance, Barbell hip thruts.
- T3 - Dips, pullups, lunges, etc.
Thoughts?
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