monday 4.09.2012

Are we still feeling good after all that volume last week? If you want to get stronger, you gotta tough it out. And no, I'm not just pulling all the accessory work out of my ass. If you follow 12 weeks of this and skip half the work, don't blame me when you still suck.

That's a disclaimer. Learned that in business school, bitches!

1. a) 4x4 kneeling jump w/ barbell overhead.
   (start in kneeling position with a barbell or PVC in your OHS rack. spring to a squat position while maintaining the barbell).
   b) 4x10 super wall ball. throw a heavy-ass ball (ie, 30# slam ball) to a higher than normal target).
   
2. Power snatch + hang squat snatch + full snatch:
   2x1 @ 60% 1RM snatch
   3x1 @ 65%
   
3. Snatch balance:
   2x3 @ 80% 1RM snatch
   2x3 @ 85%
   
4. For time:
   10 muscle ups
   10 squat snatch, 95lbs
   8 muscle ups
   8 squat snatch, 105lbs
   6 muscle ups
   6 snatch, 125lbs
   4 muscle ups
   4 snatch, 145lbs
   2 muscle ups
   2 snatch, 165lbs