Monday, 8/24: And here...we...go...

Week 1, Day 1

1. Snatch Push Press+OHS: 5 sets of (2+2)
2. Back Squat: Work up to a 5 Rep Max,
back down 5% for 5, then 10% (off Max for day) for 5
3. Split Squat or Lunge: 5 sets of 5
4. Press: 5 sets of 5
5. Dips: 5 sets of 5
6. Weighted Abs: 5 sets
7. Hill Sprints: 60m, 5 times

If you'd like to maximize your workouts, break them up into two. Do exercises 1-4 in one, then 5-7 in the other.

Randomizer Option:

Cleans: 3 sets of 2, go heavy.
3 rounds of:
250m Row
5 Muscle Ups
15 Wall Balls

Easy one today.  The 3 sets of 2 in the clean are all working sets, they do not include warm up weights.


  1. Bad to the bone! I am looking forward to this Casey. I am going to be your test subject to determine the effects of the program on a scrawny male who doesn't sleep enough to build muscle. If you can make me stronger, this program will work for anyone. And yes, my only goal is to keep my lifts slightly above Michele's. Thanks for the good work and thought you have put into this program. CJ Martin

  2. Absolutely CJ, I'm looking forward to the epic battle between you and Michele.

  3. This workout took me 6 hours to complete and I didn't actually quite finish that bad? So far, CJ one, Michele zero. I'm glad we are snatching tomorrow so I can tie it up.

  4. Michele, I'd try to keep the main exercises at about 20 minutes a piece, and no more than that. The "meat and potatoes" portion of the workout typically shouldn't take more than an hour. The last couple exercises you could put into a circuit so they go faster, almost like a MetCon. How'd you feel otherwise?