Cheers for all the suggestions ZEvenEsh, definetly some ideas to try out there.
-- my pleasure dude
I like that you comment on the importance of maintaining/improving work capacity/conditioning whilst on a cycle of low rep training.
--I learned through experience. After injuries and getting "angry" at bodybuilding when I should have been pissed at my own methods I stopped most of my SE(submaximal effort) work with moderate and high reps. This made me weaker and lost muscle! I was new to the entire strength and conditioning game at the time (still feel I am!!) so I didn't know how to organize and plan my workouts appropriately. As I say, you gotta 'Lift & learn!"
In fact this was my primary concern. What are thoughts on doing high rep ballistic exercises (weighted and non-weighted) such as burpees, med ball wood choppers?
--Dude, these are bad ass brother! I don't do the med ball wood choppers as I prefer sledge and axes instead, but I do them for warm ups and at end of workouts. Burpees can be done weighted and non weighted, go for it. Non weighted really push for getting serious air on each rep (watch Ross Enamait do them and you'll see what I mean by getting some air!!)
Also, include burpees with other tools such as sandbags, barbells and dumbbells.
Sandbag burpee, clean and press (or make it a burpee, squat, clean and press)
I do these with kettlebells as well, barbells and dumbbells. PM me and I'll show you a video of burpee + push up + power clean using a barbell.
In the end, you only feel better when you're "in shape" -
This is also why I like to do opposing movements or upper / lower body exercises back to back - I hate being out of shape and I prefer to push through a fast paced work out.
I'll do sandbag shoulder + squat for 5 on each side followed by pull ups or push ups back to back - things like this give you a great ass whoopin'
You can do simple things, like go to the park, work the monkey bars, some pull ups, some squats and lunges, run for a minute, then push ups, then find a rock and walk with it, maybe you squat and press and row the big stone - just get out there bro, you'll be kicking ass in no time!