Wednesday, 10/7: Say whaaa?

The technique, outfit, and spelling in this picture are all disturbing. Nobody cleans a bar with a reverse grip!

Week 7, Day 3:

1. Snatch Balance: 2 sets of 3, 2 sets of 2, 2 sets of 1. Try to get up to a weight that's heavier than your best snatch (just for the singles though, unless you feel amazing).
2. Back Squat: 2 sets of 3, 2 sets of 2, 2 sets of 1. Take the weight up if you're feeling good, if not, keep the weight down and work on the speed out of the bottom position.
3. 1 Leg RDL, or hamstring exercise of your choice: 5 sets
4. Ring Push Ups: 4 sets of 10-15 reps
5. Weighted Abs: 4 sets
6. Rower Sprints: 100m x 5


  1. omg! thts the EXACT outfit jp had on yesterday! And i told him he shouldnt to curls, but he said "EFF casey's program, I just wanna look good at the beach"

    maybe you should have a convo with him.

  2. But Sage, that's how you taught me how to clean!

    Are overalls an okay substitution for singlets in competition?