Saturday May 19
A1. Pause back squats – work up to a tough 5er in 15 min (22X1 tempo)
A2. 5 tall BJ, rest 4 min
B. 10 min AMRAP: 10 wallballs (25/20) + 10 GHSU, followed immediately by 1 mile run
Friday May 18
Lots to do today, get warmed up quickly!
Warm-up: Row 500 m, 10 min OH/hip mobility
A. 10 min Sots press practice, ladies’ choice front or back – triples
B. 12 min rack jerk, work up to a heavy single. Practice getting through!
C. 5 rounds for time: HSPU (15, 12, 9, 6, 3) + DU (50, 40, 30, 20, 10)
Thursday May 17
Skill/Recovery/Mobility/Make-Up
Quote of the day: The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease. ~Thomas Edison
Kelsey matches her PR from the CF Games SE Regionals snatch ladder event
Wednesday May 16
A. In 15 min, work up to a max snatch from the blocks
B. 5 min AMRAP powersnatch @ 75% of your best snatch – as fast and furious as you can with pristine form
C. 50 GHSU with plate, not for time- touch weight to ground and to pads
Kelsey and Graham battle it out on the rings!
Tuesday May 15
Warm-up: shoulder mob + muscle-up skills practice, then
A1. Narrow bench 5 x 3 sets @ 10X1 tempo, 0 rest
A2. Pendlay rows 5 x 3 sets @ 11X0 tempo, rest 4 min
B. 21, 15, 9 reps for time: burpees + CTB + AirDyne cals
OR
If you have muscle-ups, B is MU (12, 9, 6) + AirDyne cals (25, 20, 15)
If this doesn’t make you want to lift some heavy shit, check your pulse. Yes, that 182 lb man just cleaned and PUSHjerked 215 kg (473 lbs).
Monday May 14
A. In 15 min, find the most weight you can use for the complex: 1 powerclean + 1 clean + 2 front squat + jerk
B. For time: 21, 18, 15 reps of overhead KB swings + GHSU, followed immediately by 750 m row sprint
Got overhead mobility?
Saturday May 12
A. Speed DLs – quickly build to a tough 5er using the most weight you can pick up like you own it @ 11X1 tempo
B. Buddy wod! Wear clothes you won’t mind getting dirty
Friday May 11
A. In 15 min, find a snatch max (noobs off the blocks; this includes anyone who can powersnatch more than you can snatch)
B. 10 min AMRAP: 10 pistols + 1 rope climb + 30 DU
Wednesday May 9
NOTE: We will be posting your very own Georgia Strength videos on YouTube from now on, so be sure to subscribe to the channel @ Georgia Strength
TRAINING
A. 3 x 3 strict weighted PU, followed immediately by max PU unweighted (hook a KB on your toe, throw some change plates in your pockets, do whatever works for the 3 strict PU, then without dropping off the bar immediately drop the weight and start reppin!), rest 4 min
B. 7 min AMRAP: 7 ringdips + 7 ring rows + 7 BJ (28/24)
We are hiring a cameraman for the summer to start documenting all the asskicking and shenanigans. Email applications to Sensei@GeorgiaStrength.com.
