I've read some programming and saw that it wasn't uncommon to do some strength and then finish with a down and dirty met con. I have done this a few times but never really stuck with it. I've also heard that running etc. after heavy lifting helps burn more fat...never looked at the validity of it but their argument to me sounded good.
If you have some tasty suggesting I'm always open to trying new programming out. I like to experiment on myself and keep it new!
Today I decided to take a workout from the pages of Greg Everett's programming on http://www.catalystathletics.com/. I have to say I had a blast with this WOD. The conditioning at the end wasn't too enjoyable, but I'm not a fan of kettlebell swings, which is why I will be doing more of them! haha.
Today's workout from Catalyst Athletics
Back Squat - 60%x3, 70%x3, 80% x 3 x 2
Power Snatch - 60%x4, 65%x4, 70% x 2 x 3
Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (2+1) x 3
Clean Deadlift - 80% x 5 x 4
3 Rounds:
15 Pull Ups
20 KB Swings
Back Squat:
160-60% x3
190-70% x3
215-80% x3 x 2
Power Snatch:
105-60%x4
115-65%x4
125-70% x 2 x 3
Power Clean + Jerk:
140-60% x (4+1)
150-65% x (4+1)
160-70% x (2+1) x 3
Clean Deadlift:
185-80% x 5 x 4
3 Rounds:
15 Pull Ups
20 KB Swings
9:05
