U still manage to keep the weight heavy in your powerlifting etc when your doing higher rep stuff ?
You mean does the high rep stuff and crossfit workouts affect my overall strength?
Or do i use heavy weights in the high rep stuff?
For the former i dont know. Im constantly going up, ive not hit a wall yet. I go for a 1RM twice a week, one upper and one lower body and i dont think i've not made a PB many times. I've also lost a bit of weight and that hasnt affected my numbers at all which makes me all the more pleased with myself.
The way i see it is if a crossfit athlete can for example, row 1:30/500m splits consistently whilst still being able to hit 150kg+ snatches, then i dont see that type of training affecting much in the way of strength.
I limit myself to 3 reps when doing heavy training, then as weight climbs il drop to 2, before getting close to my PB il drop to 1.
And then i work on a 3 rep rule where i have to repeat a weight for 3 singles before going up, if i dont get 3 i wont try and go up and potentially beat a record.
I keep weight relatively heavy when i do technique drills for the clean, jerk and snatch. Il do 'on the minute' training for those. So perhaps 3 hang power cleans every minute for 5 minutes @80kg or so. Purely to work on speed under the bar, and to drill in that repetitive technique.
For the higher rep stuff il drop the weights considerably. Like today, i did 5 rounds for time of: 5 hang power snatch 30kg, and over the bar burpees 10 reps. That was my cardio today if you will. Prior to that i worked on strict overhead presses in clean and snatch grip because its my weakness. My jerk sucks compared to my clean.
I pull alot of my training inspiration from olympic athletes. They use alot of % based training and drills and actually very rarely go 100% till competitions.