I would do lower body 3x a week... Say, Monday would be 3x5-8 heavy squats, followed by 2-4 lower body exercises with a higher rep range. Yep, just about killed me, but I did grow some considerable mass.
http://crossfitatlanta.typepad.com/C...kill_Stand.pdf FUN!!!! New goals. I've been going back and forth with programming (after being on Wendler for over a year,) and I get too caught up in the little details of things. I think I will go back to basics and just go by "feel"... I made some pretty good gains through intuition as well.
Sprinting like a wild woman through the streets of Maine! Including lots of hills, leaping on and off rocks, lots of pivoting.
20#x8x3 single-arm DB clean and press
25#x15x3 single-arm DB snatch
3x12 knees to elbows, seated
3x30s "glute" plank (tuck the tailbone)
2x50 donkey kicks, + 10sec isohold (insanity)
1x100 bridges, including single-leg and 30sec isohold (even more insanity)
Insanity can be fun in moderation, no? ;-)