Casey Acree’s Workout of the Week
Today’s workout is programmed by two-time Games champion Casey Acree. The upper-extremity adaptive athlete is coming off a dominating performance in Madison, WI where he became just the second athlete and first man to win every workout within their division at the Games. In two years of competing in the adaptive division, Acree has won 14 out of the possible 15 events at the Games.
- Casey Acree
Every 5:00 for 6 Rounds
Buy-In each round: 24 calories on C2 Bike and 21 GHDSU (increase Bike/GHDSU pace every round)
Round 1: 18 Dumbbell Squat Snatch (50/35 LBs – 22/15 KGs)
Round 2: 18 Dumbbell Hang Clean & Jerk (50/35 LBs – 22/15 KGs)
Round 3: 15 Dumbbell Squat Snatch (60/40 LBs – 27/18 KGs)
Round 4: 15 Dumbbell Hang Clean & Jerk (60/40 LBs – 27/18 KGs)
Round 5: 12 Dumbbell Squat Snatch (70/50 LBs – 31/22 KGs)
Round 6: 12 Dumbbell Hang Clean & Jerk (70/50 LBs – 31/22 KGs)
Time Cap: None
- Scale Bike Cals and/or GHDSU reps each round to ensure completion in under 2:00.
- Scale weight in DB squat snatch to have potential to stay unbroken.
Some advice from Casey: “The goal here is to increase overall intensity each round, despite the increasing loading on DB movements. Therefore, starting at a steady and sustainable pace is vital to make sure you don’t redline too quickly. Last two rounds should be near max effort.”
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