Monday, July 21, 2014

7/21/14

Cori Safe    12:00 AM    6 comments

A ) Clean & Jerk: 5 x 3 reps at 80% of CJ 1RM, Rest 90sec

B ) Clean Grip One Piece Pick Up Drill (3120):  3 x 3 at 110% of C & J 1RM, Rest 90sec
*tempo on OPPUD should be three seconds to knee, hold 1 sec at knee, 2 seconds back to floor, keeping tension on the bar the entire time, back remains at 45degree angle, reduce weight if you cannot keep the technique.

C1) Strict Pull Ups: 3 x max reps -1, no rest
C2) Hollow Rock Hold: 3 x 30sec, Rest 1 min


*Post results to comments.

Look Better Naked This Summer

Sunday, July 20, 2014

Saturday, July 19, 2014

7/19/14

Cori Safe    12:00 AM    2 comments

A ) 5 rounds for time:
1 Clean & Jerk (must be a challenging weight for 1 rep, this will be different for each individual)
3 Deadlift (same weight you used for C&J)
5 Pull Ups
7 Pistols/Leg
9 Burpees
*To be completed in groups of 2.  Both can work at the same time, but you must move to the next exercise together.


*Post results to comments.

Your Own Personal World Records Are The Only Thing That Matter

Friday, July 18, 2014

7/18/14

Cori Safe    12:00 AM    4 comments

A ) Back Squat: work up to 1RM for the day, rest as needed between sets

B ) 2 times through the following – 85% effort:
30sec Box Jumps (20/24”)
+ Rest 30sec
30sec Wall Balls (14/20lb)
+ Rest 30sec
30sec Pull Ups (kipping or butterfly)
+ Rest 30sec
30sec Plank Hold
+ Rest 30sec


*Post results to comments.

How To Be Motivated Every Day

Thursday, July 17, 2014

7/17/14

Cori Safe    12:00 AM    3 comments

A1) Strict Press: 4 x 3 reps (3rd rep should be challenging), Rest 1 min
A2) Tempo Push Up (51X1): 4 x max reps, Rest 1-2 min

B ) 6 sets – 100% effort: 10second KB Jump Squat, Rest 1 min (if it doesn’t hurt – you aren’t using a big enough KB – challenge yourself! Hold KB between legs, 1 rep = KB to floor + jump as high as you can with arms straight)

C ) 6 sets – 100% effort: 50m SPRINT! (rest is walk back, use alley)


*Post results to comments.

Running Doesn't Suck

Wednesday, July 16, 2014

7/16/14

Cori Safe    12:00 AM    No comments

A ) 4 times through the following – 80% effort:
30sec burpee
+ 30sec rest
30sec hand release push up
+ 30sec rest

B ) 5 min mobility work (upper body focus)

C ) 4 times through the following – 80% effort:
30sec double under
+ 30sec Rest
30sec TTB
+ 30sec Rest

D ) 5 min mobility work (lower body focus)


*Post results to comments.

Triple H Strength

Tuesday, July 15, 2014

7/15/14

Cori Safe    12:00 AM    6 comments

A ) For time:

“Fran”
21-15-9
Thrusters (65/95lb)
Pull Ups


*Post results to comments.


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