Mash Mafia 12 Week “Get Nasty” Olympic Weightlifting Workout

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Mash Mafia 12 Week “Get Nasty” Olympic Weightlifting Workout

Junior Lifters

This workout is packed full of volume and general physical preparedness. This workout is for someone that has been training for a couple of years. There are a couple of important points:

• Stick to the misses allowed. Your CNS is going to take a hit as it is, so trust me on the misses allowed.
• Recovery is going to be very important.
• Increase your calories now.
• 8-9 hours of sleep is important.
• Schedule some extra mobility and stretching sessions

The lower, upper, and core imbalance work are sessions set aside for you as an individual to target your specific weaknesses. I am going to give you some options at the end, but you can be creative. Targeting my weaknesses has been a huge part of my recent success in my training.

Weightlifting is a brutal sport. If you are reading this, then you must be one of the crazies just like me. There are so many opportunities that we have each and every day to get better. What we do with those opportunities will determine how far we go in this sport.

I have news for you. It is not the big things like training hard that will separate you from the pack. It is the little choices like sleeping 9 hours, going to the Chiropractor, and proper nutrition that will set you apart. This journey is a hard one, but it is very rewarding at the end. Good-luck!

snatch-push-up

Before you check out the workout, I want to remind you all that I have two more “Mash Mafia Workshops & Train” this year. November 7th I will be in Eagan, MN at Undisputed Strength and Conditioning, and then November 14th at the Mash Compound in Clemmons, NC. Find out more by clicking on the link below:

>>>>Mash Mafia Workshops and Train<<<<

The Get Nasty Workout:

Week 1
Monday Misses allowed
Front Squat with 3 Second Pause on first rep 3RM, then -10% for 2×3 0
Jumps
RDLs 3x8reps
Bentover Rows 10RM, then -5&-10% for 10

Tuesday
Snatch Pull to Snatch to 3 OH Squats Max, 85% x 2 sets 0
Clean, Front Squat x 3, and 1 Jerk Max, 85% x 2 sets 0
Back Squat with 3 Second Pause on first rep 3RM, then -10% for 2×3 0
Lower Muscular Imbalance Work

Wednesday
OH Squats Paused 3 Seconds in Bottom 3RM with Pauses, then -10% for 2×3 no pauses 0
Push Press 10RM, then -5&-10% for 10 0
Snatch Deadlifts with 5 sec eccentric 8RM, then -5&-10% for 8 0
BB Hip Ups 3 sets x 12 reps
Upper Muscular Imbalance

Thursday
Snatch 75% EMOM x 10 work up but no misses 0
Clean & Jerk 75% EMOM x 10 work up but no misses 0
Front Squat 8RM, then -10% for 2×8 0

Friday
Bench Press 10RM, then -10% for 2 x 10 0
Snatch Push Press 8RM, then -10% for 2×8 0
Kang Squats 45% for 3 x 6reps work up
Core Muscular Imbalance

Saturday
Snatch from Blocks Max triple, then -10% for 3×2 0
Clean & Jerk from Blocks Max 3+1, -10% for 3+1 x 2 0
Back Squats 10RM, then -10% for 2×10 0
Clean Deadlifts with 5 sec eccentric 8RM, then -5&-10% for 8 0

Week 2
Monday Misses allowed
Front Squat with 2 Second Pause on first rep 3RM, then -10% for 2×3 0
Jumps
RDLs 3x8reps
Bentover Rows 10RM, then -5&-10% for 10

Tuesday
Snatch Pull to Snatch to 3 OH Squats Max, 85% x 2 sets 0
Clean, Front Squat x 3, and 1 Jerk Max, 85% x 2 sets 0
Back Squat with 2 Second Pause on first rep 3RM, then -10% for 2×3 0
Lower Muscular Imbalance

Wednesday
OH Squats Paused 2 Seconds in Bottom 3RM with Pauses, then -10% for 2×3 no pauses 0
Push Press 10RM, then -5&-10% for 10 0
Snatch Deadlifts with 5 sec eccentric 8RM, then -5&-10% for 8 0
BB Hip Ups 3 sets x 12 reps
Upper Muscular Imbalance

Thursday
Snatch 75% EMOM x 10 work up but no misses 0
Clean & Jerk 75% EMOM x 10 work up but no misses 0
Front Squat 8RM, then -10% for 2×8 0

Friday
Bench Press 10RM, then -10% for 2 x 10 0
Snatch Push Press 8RM, then -10% for 2×8 0
Kang Squats 45% for 3 x 6reps work up
Core Muscular Imbalance

Saturday
Snatch from Blocks Max triple, then -10% for 3×2 0
Clean & Jerk from Blocks Max 3+1, -10% for 3+1 x 2 0
Back Squats 10RM, then -10% for 2×10 0
Clean Deadlifts with 5 sec eccentric 8RM, then -5&-10% for 8 0

Week 3
Monday Misses allowed
Front Squat with 1 Second Pause on first rep 3RM, then -10% for 2×3 0
Jumps
RDLs 3x8reps
Bentover Rows 10RM, then -5&-10% for 10

Tuesday
Snatch to 3 OH Squats Max, 85% x 2 sets 0
Clean, Front Squat x 2, and 1 Jerk Max, 85% x 2 sets 0
Back Squat with 1 Second Pause on first rep 3RM, then -10% for 2×3 0
Lower Muscular Imbalance

Wednesday
OH Squats Paused 1 Seconds in Bottom 3RM with Pauses, then -10% for 2×3 no pauses 0
Push Press 8RM, then -5&-10% for 8 0
Snatch Deadlifts with 5 sec eccentric 6RM, then -5&-10% for 6 0
BB Hip Ups 3 sets x 12 reps
Upper Imbalance

Thursday
Snatch 75% EMOM x 10 work up but no misses 0
Clean & Jerk 75% EMOM x 10 work up but no misses 0
Front Squat 6RM, then -10% for 2×6 0

Friday
Bench Press 8RM, then -10% for 2 x 8 0
Snatch Push Press 6RM, then -10% for 2×6 0
Kang Squats 45% for 3 x 6reps work up
Core Imbalance

Saturday
Snatch from Blocks Max Double , then -10% for 2×2 0
Clean & Jerk from Blocks Max 2+1, -10% for 2+1 x 2 0
Back Squats 8RM, then -10% for 2×8 0
Clean Deadlifts with 5 sec eccentric 6RM, then -5&-10% for 6 0

Week 4
Monday Misses allowed
Front Squat 3RM, then -10% for 3 0
Jumps
RDLs 3x8reps

Tuesday
Snatch to 2 OH Squats Max 1
Clean, Front Squat, and 1 Jerk Max 1
Back Squat 3RM, then -10% for 3 0
Lower Imbalance

Wednesday
OH Squats 3RM 0
Push Press 8RM, then -10% for 8 0
Snatch Deadlifts with 5 sec eccentric 6RM, then -10% for 6 0
Upper Imbalance

Thursday
Snatch 75% EMOM x 6 work up but no misses 0
Clean & Jerk 75% EMOM x 6 work up but no misses 0
Front Squat 6RM 0

Friday
Bench Press 8RM 0
Snatch Push Press 6RM, then -10% for 6 0
Kang Squats 45% for 3 x 6reps work up
Core Imbalance

Saturday
Snatch from Blocks Max Double 1
Clean & Jerk from Blocks Max 2+1 1
Back Squats 8RM 0
Clean Deadlifts with 5 sec eccentric 6RM, then -10% for 6 0

Week 5
Monday Misses allowed
Front Squat with 3 Second Pause Max, then -20 for 3 0
Power Snatch Max 0
Power Clean Max 0
Jumps
RDLs with 30-50lbs of Chains 3x8reps

Tuesday
Snatch Pull to Snatch to Hang Snatch Max, 85% x 2 sets 0
Clean, Front Squat, and 2 Jerks Max, 85% x 2 sets 0
Back Squat with 3 Second Pause Max, then -20 for 3 0
Bentover Rows 5RM, then -5&-10% for 5
Lower Bro Session

Wednesday
OH Squats Paused 3 Seconds in Bottom Max, then -20% for 3×3 0
Push Press 5RM, then -5&-10% for 5 0
Snatch Deadlifts Paused 3 sec at knee and 4 sec eccentric 5RM, then -5&-10% for 5 0
Pullups/5-8 ss KB Upright Rows/10 x 4 sets
GHDs 3×8 Reps
Upper Bro Session

Thursday
Snatch Pull to Snatch to OH Squat x 2 Max, then 85% x 2 sets 0
Clean Pull to Clean to 3 Front Squats Max, then 85% x 2 sets 0
Front Squat 3RM, then -5&-10% for 3 0
OH Carries KB Unilaterally 50m ea hand x 4

Friday
Jerk from Rack Paused 2 sec in dip and 2 sec in catch Max, then 85% x 2 sets 0
Bench Press 5RM, then -5&-10% for 5 0
Snatch Push Press 5RM, then -5&-10% for 5 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core

Saturday
Snatch from Blocks Max, then -15% for 2×2 0
Clean & Jerk from Blocks Max, then -15% for 2×2 0
Back Squats 5RM, then -5&-10% for 5 0
Clean Deadlifts Paused 2 sec at knee and 4 sec eccentric 5RM, then -5&-10% for 5 0

Week 6
Monday
Front Squat with 2 Second Pause Max, then -20 for 3 not paused 0
Power Snatch Max 0
Power Clean Max 0
Jumps
RDLs with 30-60lb of chain 3x8reps

Tuesday
Snatch Pull to Snatch to Hang Snatch to OH Squat Max, 85% x 2 sets 0
Clean, Front Squat x 2, and Jerk Max, 85% x 2 sets 0
Back Squat with 2 Second Pause Max, then -20 for 3 not paused 0
Bentover Rows 5RM, then -5&-10% for 5
Lower Bro Session

Wednesday
OH Squats Paused 2 Seconds in Bottom Max, then -20% for 3×3 not paused 0
Push Press 5RM, then -5&-10% for 5 0
Snatch Deadlifts Paused 2 sec at knee and 4 sec eccentric 5RM, then -5&-10% for 5 0
Pullups/5-8 ss KB Upright Rows/10 x 4 sets
GHDs 3×8 Reps
Upper Bro Session

Thursday
Snatch Pull x2 to Snatch to OH Squat x 2 Max, then 85% x 2 sets 0
Clean Pull x2 to Clean to 3 Front Squats Max, then 85% x 2 sets 0
Front Squat 3RM, then -5&-10% for 3 0
OH Carries KB Unilaterally 50m ea hand x 4

Friday
Jerk from Rack Paused 2 sec in dip and 2 sec in catch Max, then 85% x 2 sets 0
Bench Press 5RM, then -5&-10% for 5 0
Snatch Push Press 5RM, then -5&-10% for 5 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core

Saturday
Snatch from Blocks Max, then -15% for 2×2 1
Clean & Jerk from Blocks Max, then -15% for 2×2 1
Back Squats 5RM, then -5&-10% for 5 0
Clean Deadlifts Paused 2 sec at knee and 4 sec eccentric 5RM, then -5&-10% for 5 0

Week 7
Monday
Front Squat with 1 Second Pause Max, then -20 for 3 not paused 0
Hang Power Snatch Max 0
Hang Power Clean Max 0
Jumps
RDLs with 30-60lb of chain 3x8reps

Tuesday
Snatch Pull to Snatch to OH Squat Max, 85% x 2 sets 1
Clean, Front Squat x 3, and Jerk Max, 85% x 1 set 1
Back Squat with 1 Second Pause Max, then -20 for 3 not paused 0
Bentover Rows 5RM, then -5&-10% for 5
Lower Bro Session

Wednesday
OH Squats Paused 1 Seconds in Bottom Max, then -20% for 3×3 not paused 0
Push Press 5RM, then -5&-10% for 5 0
Snatch Deadlifts Paused 1 sec at knee and 4 sec eccentric 5RM, then -5&-10% for 5 0
Pullups/5-8 ss KB Upright Rows/10 x 4 sets
GHDs 3×8 Reps
Upper Bro Session

Thursday
Snatch Pull x2 to Snatch Max, then 85% x 2 sets 1
Clean to 3 Front Squats Max, then 85% x 2 sets 0
Front Squat 3RM, then -5&-10% for 3 0
OH Carries KB Unilaterally 50m ea hand x 4

Friday
Jerk from Rack Paused 1 sec in dip and 1 sec in catch Max, then 85% x 2 sets 1
Bench Press 5RM, then -5&-10% for 5 0
Snatch Push Press 5RM, then -5&-10% for 5 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core

Saturday
Snatch from Blocks Max, then -15% for 2 1
Clean & Jerk from Blocks Max, then -15% for 2 1
Back Squats 5RM, then -5&-10% for 5 0
Clean Deadlifts Paused 1 sec at knee and 4 sec eccentric 5RM, then -5&-10% for 5 0

Week 8
Monday
Front Squat Max 0
Hang P. Snatch Max 0
Hang Power Clean Max 0
Jumps
Mobility Work

Tuesday
Snatch Pull to Snatch Max 1
Clean, Front Squat x 1, and Jerk Max 1
Back Squat Max 0
Lower Bro Session

Wednesday
OH Squats Max, then -20% for 3 0
Push Press 3RM, then -10% for 3 0
Pullups/5-8 ss KB Upright Rows/10 x 4 sets
GHDs 3×8 Reps
Upper Bro Session

Thursday
Snatch Paused 3 sec in bottom Max 0
Clean Max 1
Front Squat 3RM 0

Friday
Jerk from Rack Max 1
Bench Press 3RM 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core

Saturday
Snatch from Blocks Max 2
Clean & Jerk from Blocks Max 2
Back Squats 3RM 0
Clean Deadlifts 3RM 0

Week 9
Monday
Front Squat 2 sec pause Max with pause , then -20 for 3 no pause 0
Hang Snatch Paused 3 sec in catch Max 0
Hang Clean Max 0
Jumps
GHDs 3×8 Reps

Tuesday
Snatch Pull x 2 to Snatch Max, 85% x 2 sets 0
Clean and 2 Jerks Max, 85% x 2 sets 0
Back Squat with 2 Second Pause Max, then -20 for 3 0
Lower Bro Session

Wednesday
Front Squat 5RM, then -5&-10% for 5 0
Snatch Balance Paused 3 Seconds in Bottom Max, then -20% for 2 sets x 3 reps 0
Push Press 3RM, then -5&-10% for 3 0
Snatch Deadlifts Paused 3 sec at knee and 4 sec eccentric 3RM, then -5&-10% for 3 0

Thursday
Snatch to OH Squat x 2 Max, then 85% x 2 sets 0
Clean Pull to Clean to 1 Front Squats Max, then 85% x 2 sets 0
OH Carries KB Unilaterally 50m ea hand x 4

Friday
Jerk from Rack Paused 2 sec in catch Max, then 85% x 2 sets 0
Back Squats 3RM, then -5&-10% for 3 0
Bench Press 3RM, then -5&-10% for 3 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core

Saturday
Snatch Max 1
Clean & Jerk Max 1
Clean Deadlifts Paused 2 sec at knee and 4 sec eccentric 3RM, then -5&-10% for 3 0

Week 10
Monday
Front Squat 1 sec pause Max with pause , then -20 for 3 no pause 0
Hang Snatch Paused 2 sec in catch Max 0
Hang Clean Max 0
Jumps
GHDs 3x8reps

Tuesday
Snatch Pull to Snatch Max, 85% x 2 sets 1
Clean and 2 Jerks Max, 85% x 2 sets 1
Back Squat with 1 Second Pause Max with pauses, then -20 for 3 no pauses 0
Lower Bro Session

Wednesday
Front Squat 5RM, then -5&-10% for 5 0
Push Press 3RM, then -5&-10% for 3 0
Upper Bro Session

Thursday
Snatch to OH Squat x 1 Max, then 85% x 2 sets 1
Clean to 1 Front Squat Max, then 85% x 2 sets 1
OH Carries KB Unilaterally 50m ea hand x 4

Friday
Jerk from Rack Paused 1 sec in catch Max, then 85% x 2 sets 0
Back Squats 3RM, then -5&-10% for 3 o
Bro Session Core

Saturday
Snatch Max 2
Clean & Jerk Max 2
Clean Deadlifts Paused 1 sec at knee and 4 sec eccentric 3RM, then -5&-10% for 3 0

Week 11
Monday
Front Squat Max , then -20 for 3 0
Hang Snatch Paused 1 sec in catch Max 0
Hang Clean Max 0
GHDs 3x8reps

Tuesday
Snatch Pull to Snatch Max, 85% x 1 set 1
Clean, Front Squat and Jerk Max, 85% x 1 set 1
Lower Bro Session

Wednesday
Front Squat 5RM, then -10% for 5 0
Push Press 3RM, then -10% for 2 sets x 3 reps 0

Thursday
Snatch to OH Squat x 1 Max, then 85% x 1 set 1
Clean Max, then 85% x 1 set 1

Friday
Bro Session Core
Extra Mobility Work

Saturday
Snatch Max 2
Clean & Jerk Max 2
Back Squats 3RM 0

Week 12
Monday
Snatch Work up to Opener 0
Clean & Jerk Work up to Last Warm Up 0
Back Squat 85% 3 sets of 1 0

Tuesday
Mobility and Recovery

Wednesday
Snatch Last Warm Up 0
Clean & Jerk 80% for 2 sets of 1 rep

Thursday
Snatch 80% for 2 sets of 1 rep
Clean & Jerk 75% for 2 sets of 1 rep

Friday
Mobility and Recovery

Saturday
Snatch Max 3
Clean & Jerk Max 3

Muscular Imbalance Work

Upper Muscular Imbalance
Muscle Ups 3-8 reps x 3-4 sets
Rope Climb 2-5 reps x 3-4 sets
HSPUs 5-15 reps x 3-4 sets
Hand Stand Walks max distance in 45 sec x 3 sets
Fat Bar Curls 8-15 reps x 3-4 sets
Tri-Delts 8-15 reps x 3-4 sets
Dips 8-15 reps x 3-4 sets
Pullups 8-15 reps x 3-4 sets
Plate Lateral Raises 8-15 reps x 3-4 sets
DB Tricep Extension 8-15 reps x 3-4 sets
Seated Rows 8-15 reps x 3-4 sets
Band Pull Aparts 10-20 reps x 3-4 sets
DB Clean & Presses 8-15 reps x 3-4 sets
KB Upright Rows 8-12 reps x 3-4 sets

Overall Core & Stabilization
OH Carries Axle For Timed Events when you can carry 45 seconds x 3 sets move up in weight
One arm OH Carries For Timed Events when you can carry 45 seconds x 3 sets move up in weight
Unilateral Farmer’s Carry For Timed Events when you can carry 45 seconds x 3 sets move up in weight
Bilateral Farmers Carry For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Lower Muscular Imbalance
Suitcase Deadlifts 5-10 reps per side x 3 sets
KB Unilateral OH Squats 5-10 reps x 3-4 sets
DB Waiter Squats 5-10 reps x 3-4 sets
Lunges DB/BB/KB 5-10 reps x 3-4 sets
Overhead Squats 3-5 reps x 3-4 sets

I hope you guys enjoy this workout! If you have any questions, message me below, and I will answer each and every one. One of my main missions is to pass on knowledge. I hope that this workout helps you reach your biggest goals.

Coach Mash

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