Monday, March 31, 2014

3/31/14

Cori Safe    12:00 AM    5 comments

A1) Back Squat: 4 sets x 3 reps at 80%, Rest 1 min
A2) Strict Chin Up: 4 sets x 5-8 reps, Rest 1 min

B ) 3 min AMRAP – 95%:
15 Clean & Jerk, 55/85lb
15 Burpees
5 TTB
+ Rest 3 min

C ) 3 min AMRAP – 95%:
10 Push Press, 55/85lb
15 Wall Ball, 14/20lb
10 Push Ups
+ Rest 3 min

D ) 3 min AMRAP – 95%:
60sec plank hold
60 DU


*Post results to comments.

Some Advice That Changed My Whole Career

Sunday, March 30, 2014

Saturday, March 29, 2014

Friday, March 28, 2014

3/28/14

Cori Safe    12:00 AM    1 comment

A ) 5 sets:
1 minute Airdyne
1 minute Row
1 minute Sit Ups

B ) 4 sets:
1 minute Wall Ball (20/14lb)
1 minute Ring Row
1 minute Double Under (or single under – keep moving!)


*Post results to comments.

5 Ways You've Never Used A Barbell

Thursday, March 27, 2014

3/27/14

Cori Safe    12:00 AM    2 comments

A ) Snatch: 3-3-3-3, Rest 1 min

B ) Clean & Jerk: 3-3-3-3, Rest 1 min

C ) EMOTM for 20 min:

Odd: 15sec max effort thrusters (95/65lb)
Even: 10 DB lunges/leg, 10th rep should be challenging


*Post results to comments.

Body Image & Bodyweight in Weightlifting

Wednesday, March 26, 2014

Tuesday, March 25, 2014

3/25/14

Cori Safe    12:00 AM    4 comments

A1) Front Squat: 3 x 3 reps at 80% of FS 1RM
A2) Kipping Pull Ups: 3 x max reps -1, Rest 1 min

B ) 6 sets of the following – 100%:
1 min of work: 20 push ups + max wall ball in remaining time (20/14lb)
+ Rest 2 min


*Post results to comments.

Carbs: The Dietary Scapegoat

Monday, March 24, 2014

3/24/14

Cori Safe    12:00 AM    3 comments

5 min AMRAP:
5 TTB
5 Air Squats
10 DU
+ Rest 2 min

5 min AMRAP:
150m Row
15 American KBS, 55/30lb
+ Rest 2 min

5 min AMRAP:
15 Push Press (85/55lb)
5 Burpee


*Post results to comments. 

The Fatigue Fallacy

Sunday, March 23, 2014

Saturday, March 22, 2014

Friday, March 21, 2014

3/21/14

Cori Safe    12:00 AM    1 comment



A ) EMOTM for 10 min:
Odd: 3 Squat Snatch
Even: 15 Wall Ball (20/14lb)

B ) EMTOM for 10 min:
Odd: 5 Split Jerk
Even: 15 Push Ups

C ) For time: (8min time CAP)
15-12-9
Barbell Thruster (95/65lb)
Box Jump (24/20”, with step down)

*Post results to comments.


Thursday, March 20, 2014

3/20/14

Cori Safe    12:00 AM    1 comment



A ) 5 rounds:
3 Squat Cleans, 65% of clean 1RM
KB Farmer’s Carry – to GHD machine and back (50/30lb)
50 DU (or 3x single unders – keep moving!)
KB Farmer’s Carry – to GHD machine and back (50/30lb)
3 Squat Clean, 65% of clean 1RM
 + Rest 90seconds
 
*Post results to comments.

My Move to the Olympic Training Center 

Wednesday, March 19, 2014

3/19/14

Cori Safe    12:00 AM    3 comments



A1) Deadlift: 4 sets x 6 reps, increase from last time - 6th rep should be challenging, no rest
A2)  Single Leg Barbell Step Up (12” – 20”): 4 x 4 reps/leg, Rest 2 min

B ) 5 sets of the following – 95%:

2 min AMRAP:
8 DB Renegade Row/Arm
8 Air Squat
8 Jumping Lunges
+ Rest 2 min

*Post results to comments.

6 Challenges You Must Accept & Beat 

Tuesday, March 18, 2014

3/18/14

Cori Safe    12:00 AM    2 comments



A ) 3 times though the following:
6 Dips
3 Muscle Ups (or muscle up negatives)
6 Dips
+ Rest 2 min

B ) 3 min AMRAP:
5 Power Snatch (85/55lb)
5 OHS
15 Double Unders
+ Rest 3 min

C ) 3 min AMRAP:
15 American KBS (55/35lb)
5 TTB
+ Rest 3 min

D ) 1K Row for time

*Post results to comments.

The surprising truth about sugar and weight loss 
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