WODs and Video Breakdowns of Metacon, Strength, and Finishers

So far, the fall weather has been awesome, and the training superb.  It is motivating to get out and play outside, using the fitness you build in the gym.  Currently, I am ramping up my strength training cycle, but still focusing on metacon 2x per week.  I have a half marathon in 1 month, but I have run long races before on heavy doses of strength training.  My test will be to see how I do.  I am only running 2x per week.  I want to see if all the metacon crosstraining and strength gives me a boost and keeps me at a good time.  It is fun to test programming on yourself, and filter it to WODs for clients.

Strength and Conditioning: A trainer and coach should walk the talk!!!

Round 5 of Tuesday's Metabolic Meltdown!

Also, I am breaking down some of my strength days to focus on a few key lifts, which will allow me to track my gains.  I throw in finishers at the end of strength workouts to get an additional cardio/metabolic boost.  This is a great way to add extra training in.  The key with finishers is to make sure you're not using fine motor skills at the end.  I like to use gross motor skills that use the posterior and anterior chains.  Additionally, the posterior chain can take a lot of abuse, especially with kettlebell lifts.

Always great to finish with a finisher!

Matt's WODs:

Monday: Strength WU: 5 min. of Indian Clubbells 5/5 TGUs (32K) WO 1: 8x3 Clean and Press (strict) (26Ks) Weighted Pullups (24K) Front Squats (32Ks) Finisher: 5x5 Double KB Snatches (24Ks) Ab Wheel Rollouts

Tuesday: Metacon WU: 15 min. Martial Arts Kata 5 Rounds 10 KB Swings (36K) 10 Ring Pushups 5/5 Push Press 7 Dead Hang Pullups 10 24" Box Jumps