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Old 12-07-2006, 11:16 PM   #8
Russell Greene
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Join Date: Oct 2006
Posts: 56
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I do 4 rounds of 3 days on 1 day off power and strength-focus, a few days off, then 4 rounds of 3 days on 1 day off metcon focus.

During the strength and power focus I do 5-10 minutes of metcon after each workout for maintenance, focusing on rowing, running, and rope skipping which don't affect recovery much. During the metcon focus I do a few heavy squats on the first day before the metcon workout to maintain strength.

This works for me, though you may want to do something that's even more strength and power-oriented.
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