No tour dates today. It’s actually not my fault today, in fact, I’m lucky to even getting the post up at all. What is my affliction, you ask? COM-fucking-CAST. That’s right, the lowest rated cable and internet provider in all the land, is the current thorn in my side. These MFers have had me on hold for approximately 99% of my day, and I STILL don’t have any service. If anyone knows how to make a Molotov cocktail, could you please find the Comcast office and burn that mufucka’ down (after all the amazing customer servants head home of course—wouldn’t want any of those nice people harmed after all)?
So yeah, tomorrow. I guess. If you need me I’m sure I’ll be on hold.
2) 7X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) 5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.
Notes: Percentage is based off of 120515.
2) 3X5 Front Squats @ 75% (3 second pause on the 1st & 5th rep) – rest 90 seconds.
Every 90 seconds for 15 minutes (10 total rounds):
3 Ground to Overhead
Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.