i'm currently cutting (high bodyfat percentage) but trying to increase strength while maintaining muscle mass. so far it's been pretty decent, and as of the past week, i added some sort of olympic lift into my routine just to mix it up a bit (just hang cleans + push press, or power clean + split jerk). i'm using light weight until i can get the form down perfectly (100lbs) but i noticed that after doing a bunch of cleans or something, i'm all sweaty and out of breath. this is good.
i also read in one of the (instructional) posts below that a group doing olympic lifts for 8 weeks or so lost about 6% body fat, again the results that i want. i'm not interested in size but increasing my core strength while i'm cutting, and feel this is a pretty reasonable goal (from what i've read, its mostly a CNS issue versus a muscle hypertrophy issue)
that said, if i want to incoroporate more "olympic" style lifts (read: CNS development instead of isolated hypertrophy) what would a decent routine look like? i want a mix of cardio/strength training instead of the typical split, but still want to hit each muscle group for a few sets just for the hell of it. so far i've just thrown some power cleans or something into my current routine, but now don't find the rest of the routine as fulfilling i also love the looks i get from the curl jockeys doing their dumbbell kickbacks when i somewhat effortlessly take the bar from the floor and lift it over my head
BTW - a few clean questions. i've got the hang clean down pretty good with regards to form, but the power clean is giving me trouble. is it basically just a deadlift and hang clean put together? the part i've been messing up on is the transition between the two movements. also, what's the best way to let it down? i've been lowering it like a military press and then sort of dropping it and catching it before it hits the floor (like a reverse hang clean) but i'm sure this will get hard when i can actually put some weight on the bar