The New 13 Week Mash Mafia Bulgarian-ish Program

Mash Mafia Bulgarianish Program

Below is a program that is Bulgarian in nature as far as the lifts go, but I use a few more complexes than they would. It still has essence of my squat routine, more assistance than they would use, and some cool Bro Sessions that I want you guys to use to target your own weaknesses. For the Bros sessions, I suggest Overhead carries, asymmetrical carries, pullups, Bentover Rows, Dips, Plate Raises, etc.

To give back, here are a few specials that we are running until the end of Monday December 1st:

Online Coaching by Coach Mash $75 off use Promo Code: MASHCOACHING

All Apparel is 20% off use Promo Code: MASHELITE

Black Max Out Friday

Learn 2 Lift Seminar at the Mash Compound $50 off code: MASHSEMINAR

Consultation with Coach Mash $15 off use code: MASHCONSULT

We are hosting a Holiday Meet December 20th at the Mash Mafia Compound. Come hangout with the Mash Mafia Crew, some MDUSA Stars, Coach Mash, slam some bars, and of course KILL Some PRs! Click on the link to find out more:

December 20th Meet at the Mash Mafia Compound

We are hosting a New Year Learn 2 Lift Seminar at the Compound as well! January 10th and 11th come out and hang with Coach Mash and the Mash Mafia. Weightlifting Day 1 and Powerlifting Day 2. Come to one or both days just click on the link to find out more:

New Year Learn 2 Lift at the Mash Mafia Compound

Week 1-4
Monday
Muscle Snatches 5RM, then -5&10% for 5
Snatch High Pull, Low Hang, & 2 OH Squats max, then 85% x 2 sets
Back Squats 10RM, then -5&-10%
GHDs 8 reps x 3 ss Pullups 5-8 reps x 3

Tuesday
Snatch Grip Push Press 5RM, then -5&-10%
Bench Press 10RM, then -5&-10% for 10
Plate Lateral Raises/10 ss Dips/10 x 3
Bro Session

Wednesday
Jerk Position Jerks 5RM, then -5&-10%
Clean Pull, low hang, 2 front squats, & Jerk max, then 85% x 2 sets
Front Squats 6RM with 2 sec pause with chains, then -5&-10% for 6
Elevated Clean Pulls with Bands Paused 2 sec at knee 5 reps x 3 sets
Bentover Rows 8RM, then -5&-10%

Max Out Friday
Snatch Grip Sotts Press 5RM, then -5&10% for 5
Snatch Pull then lower to floor taking 6 seconds, then Snatch and 2 OH Squats Max out, then -10% for 2 sets
Clean Pull then lower to floor taking 6 seconds, then Clean and 2 Front Squats & Jerk Max out, then -10% for 2 sets
KB Swinging Rows 10 reps x 3 ss Horizontal Paused 1sec Rows 8 reps x 3
Pullups 5-8 Reps ss Ball Stir the Pot 15 ea way x 3

Saturday
Back Squats 8 RM, then -5&-10%
Snatch DLs Pause at knee, superman, and Pos. 1 5RM, then -5&-10%
Fat Bar Closegrip Presses 10RM, then -5&-10%
Klokov Presses 5RM, then -5&-10%
Push Press 5RM, then -5&-10%

Week 2
Monday
Snatch Grip Sotts Press 5RM, then -5&10% for 5
Snatch High Pull, Low Hang, & 2 OH Squats max, then 88% x 2 sets
Back Squats 10RM, then -5&-10%
RDLs 8 reps x 3 ss Pullups 5-8 reps x 3

Tuesday
Snatch Grip Push Press 5RM, then -5&-10%
Bench Press 10RM, then -5&-10% for 10
Plate Lateral Raises/10 ss Dips/10 x 4
Bro Session

Wednesday
Jerk Position Jerks 5RM, then -5&-10%
Clean Pull, low hang, 2 front squats, & Jerk max, then 88% x 2 sets
Front Squats 6RM with 2 sec pause with chains, then -5&-10% for 6
Elevated Clean Pulls with Bands Paused at knee 2 sec 5 reps x 3 sets
Bentover Rows 8RM, then -5&-10% ss GHDs 8reps x 3 sets

Max Out Friday
Muscle Snatches 5RM, then -5&10% for 5
Snatch Pull then lower to floor taking 6 seconds, then Snatch and 2 OH Squats Max out, then -10% for 2 sets
Clean Pull then lower to floor taking 6 seconds, then Clean and 2 Front Squats & Jerk Max out, then -10% for 2 sets
KB Swinging Rows 10 reps x 3 ss Horizontal Paused 1sec Rows 8 reps x 3
Pullups 5-8 Reps ss Ball Stir the Pot 15 ea way x 3

Saturday
Back Squats 8 RM, then -5&-10%
Snatch DLs Pause at knee, superman, and Pos. 1 5RM, then -5&-10%
Fat Bar Closegrip Presses 10RM, then -5&-10%
Klokov Presses 5RM, then -5&-10%
Push Press 5RM, then -5&-10%

Week 3
Monday
Muscle Snatches 5RM, then -10% for 5
Snatch High Pull, Low Hang, & 2 OH Squats max , then 90% x 1 set
Back Squats 10RM, then -5&-10%
RDLs 8 reps x 3 ss Pullups 5-8 reps x 3

Tuesday
Snatch Grip Push Press 5RM, then -5&-10%
Bench Press 10RM, then -10% for 10
Plate Lateral Raises/10 ss Dips/10 x 3
Bro Session

Wednesday
Jerk Position Jerks 5RM, then -5&-10%
Clean Pull, low hang, 2 front squats, & Jerk max, then 90% x 1 set
Front Squats 6RM with 2 sec pause with chains, then -5&-10% for 6
Elevated Clean Pulls with Bands Paused at knee 2 sec 5 reps x 3 sets
Bentover Rows 8RM, then -5&-10% ss GHDs 8reps x 3 sets

Max Out Friday
Snatch Grip Sotts Press 5RM, then -10% for 5
Snatch Pull then lower to floor taking 6 seconds, then Snatch and 2 OH Squats Max out, then -10% for 1 set
Clean Pull then lower to floor taking 6 seconds, then Clean and 2 Front Squats & Jerk Max out, then -10% for 1 set
KB Swinging Rows 10 reps x 3 ss Horizontal Paused 1sec Rows 8 reps x 3
Pullups 5-8 Reps ss Ball Stir the Pot 15 ea way x 3

Saturday
Back Squats 8 RM, then -5&-10%
Snatch DLs Pause at knee, superman, and Pos. 1 5RM, then -5&-10%
Fat Bar Closegrip Presses 10RM, then -10%
Klokov Presses 5RM, then -5&-10%
Push Press 5RM, then -10% for 5

Week 4 Deload
Monday
Muscle Snatches 5RM
Snatch High Pull, Low Hang Snatch, & 2 OH Squat Max Out
Back Squats 8RM
RDLs 8 reps x 3 ss Pullups 5-8 reps x 3

Tuesday
Jerk Behind Neck from Box or Rack 3 RM
Snatch Grip Push Press 5RM
Bench Press 10RM

Wednesday
Jerk Position Jerks 5RM
Clean Pull, low hang, 2 front squats, & Jerk max, then 90% x 1 set
Front Squats 6RM with 2 sec pause with chains, then -5&-10% for 6
Elevated Clean Pulls with Bands 5 reps x 2 sets
Bentover Rows 8RM, then -5&-10% ss GHDs 8reps x 2 sets

Thursday off or Bar Work

Max Out Friday
Snatch Grip Sotts Press 5RM
Snatch Pull then lower to floor taking 6 seconds, then Snatch and 1 OH Squats Max out, then -10% for 1 set
Clean Pull then lower to floor taking 6 seconds, then Clean and 1 Front Squat & Jerk Max out, then -10% for 1 set
KB Swinging Rows 10 reps x 3 ss Horizontal Paused 1sec Rows 8 reps x 2
Pullups 5-8 Reps ss Ball Stir the Pot 15 ea way x 2

Saturday
Back Squats 5 RM
Snatch DLs Pause at knee, superman, and Pos. 1 5RM
Fat Bar Closegrip Presses 10RM, then -10%
Klokov Presses 5RM, then -5&-10%
Push Press off

Week 5-8
Monday week 5
Snatch Grip Sotts Press 3RM
Snatch High Pull, Hang Snatch, Snatch from floor & 2 OH Squats max, then 85% x 2 sets
Clean Pull, Hang Clean, Clean from floor, 2 Front Squats, and Jerk max, then 85% x 1 set
Back Squats 5RM, then -5&-10% for 5
RDLs 6 Reps x 3 sets ss Pullups weighted 5-8 reps x 3 sets

Tuesday
OH Squats 5RM, then -5&-10%
Push Presses 3RM, then -5&-10%
Bench Press 5RM, then -5&-10% for 5
Bro Session

Wednesday

Snatch from Box (Bar at or slightly above knee) 3RM, then -5 &-10% for 3
Jerk Position Jerks 3RM, then -5% & -10% for 3
Clean from Box (Bar at or slightly above knee) 3RM, then -5 &-10% for 3
Front Squats 4RM with 3 sec pause with chains, then -5&-10% for 4
Clean Pulls Paused at knee and Position 1 95%/3×3
Bentover Rows 8RM, then -5&-10%

Max Out Friday
Snatch Max (allowed two misses), then -10%/2×2
Clean & Jerk Max Out, then -10%/2×2
Abdominals

Saturday
Back Squats 3 RM, then -5&-10%
Snatch Grip RDLs 6RM, then -5&-10% for 6
Fat Bar Closegrip Presses 5RM, then -5&-10%
Snatch Grip Push Presses 5RM, then -5&-10%
Jumps

Monday week 6
Snatch Grip Sotts Press 3RM
Snatch High Pull, Snatch from floor & 2 OH Squats max, then 85% x 2 sets
Clean Pull, Clean from floor, 2 Front Squats, and Jerk max, then 85% x 2 sets
Back Squats 5RM, then -5&-10% for 5
RDLs 6 Reps x 3 sets ss Pullups weighted 5-8 reps x 3 sets

Tuesday
OH Squats 5RM, then -5&-10%
Push Presses 3RM, then -5&-10%
Bench Press 5RM, then -5&-10% for 5
Bro Session

Wednesday

Snatch from Box (Bar at or slightly above knee) 3RM, then -5 &-10% for 3
Jerk Position Jerks 3RM, then -5% & -10% for 3
Clean from Box (Bar at or slightly above knee) 3RM, then -5 &-10% for 3
Front Squats 4RM with 2 sec pause with chains, then -5&-10% for 4
Clean Pulls paused at knee and position 1 100%/3×3
Bentover Rows 8RM, then -5&-10%

Max Out Friday
Snatch Max (allowed two misses), then -10%/2×2
Clean & Jerk Max Out, then -10%/2×2
Abdominals

Saturday
Back Squats 3 RM, then -5&-10%
Snatch Grip RDLs 6RM, then -5&-10% for 6
Fat Bar Closegrip Presses 5RM, then -5&-10%
Snatch Grip Push Presses 5RM, then -5&-10%
Jumps

Monday week 7
Snatch Grip Sotts Press 3RM
Snatch High Pull, Snatch from floor & 1 OH Squat max, then 85% x 1 set
Clean Pull, Clean from floor, 1 Front Squat, and Jerk max, then 85% x 1 set
Back Squats 5RM, then -10% for 5
RDLs 6 Reps x 3 sets ss Pullups weighted 5-8 reps x 3 sets

Tuesday
OH Squats 5RM, then -10%
Push Presses 3RM, then -5&-10%
Bench Press 5RM, then -10% for 5
Plate 3 Position Lateral Raises/9 ea way x 3

Wednesday

Snatch from Box (Bar at or slightly above knee) 3RM, then -10% for 3
Jerk Position Jerks 3RM, then -5% & -10% for 3
Clean from Box (Bar at or slightly above knee) 3RM, then -10% for 3
Front Squats 4RM with 1 sec pause with chains, then -10% for 4
Clean Pulls paused at knee and Pos. 1 103%/3×3
Bentover Rows 8RM, then -5&-10%

Max Out Friday
Snatch Max (allowed two misses), then -10%/2reps x 1 set
Clean & Jerk Max Out, then -10%/2 reps x 1 set
Abdominals

Saturday
Back Squats 3 RM, then -5&-10%
Snatch Grip RDLs 6RM, then -5&-10% for 6
Fat Bar Closegrip Presses 5RM, then -5&-10%
Snatch Grip Push Presses 5RM, then -5&-10%
Jumps

Monday week 8 Deload
Snatch Grip Sotts Press 3RM
Snatch High Pull & Snatch from floor
Clean Pull, Clean from floor, and Jerk max
Back Squats 5RM
RDLs 6 Reps x 3 sets

Tuesday
OH Squats 3RM
Push Presses 3RM
Bench Press 5RM

Wednesday

Snatch from Box (Bar at or slightly above knee) 3RM
Clean from Box (Bar at or slightly above knee) 3RM
Front Squats 4RM
Clean Pulls off Box 100%/3×3
Bentover Rows 8RM

Max Out Friday
Snatch Max (allowed two misses)
Clean & Jerk Max Out
Abdominals

Saturday
Back Squats 3 RM
Snatch Grip RDLs 6RM
Fat Bar Closegrip Presses off
Snatch Grip Push Presses 5RM
Jumps

Weeks 9-12
Monday week 9

Snatch work up to 90%/1, then 75/3, 80/2, 85/1, work up heavy (allowed 1 miss
Clean & Jerk work up to 90%/1&1, then 75/3, 80/2, 85/1, work up heavy(allowed 1 miss)
Back Squats 3RM, then -5&-10% for 3
RDLs 5 Reps x 3 sets

Tuesday
p.m.
Heavy Single P. Snatch (no misses)
Heavy Single P. Clean & Jerk (no misses)
Jerk max Behind Neck off Box
Bro Session

Wednesday
Snatch to Hang Snatch max 1, then -20 kilos/2
Clean to Hang Clean & Jerk max 1, then -20kilos/2
Front Squat 1RM w 2 sec pause, then -15&20% for 3 with 2 sec pause
GHDs 8 reps x 3

Thursday
Hang Snatch 75%/1rep x 3
Hang Clean & Push Jerk 75%/1rep x 3

Max Out Friday
Snatch Max, 85%/2
Clean & Jerk Max, 85%/2
Push Press 3RM then -10% for 3

Saturday
Back Squats 1RM with 2 sec pause, then -20% for 3×3
Jerk Dip Squats 100%/3×3
BB Lunges 8 ea leg x 3 sets
Dips 10 reps x 3 ss Plate Lateral Raises/10×3

Monday week 10

Snatch work up heavy(2 total misses), 85%/1×3
Clean & Jerk work up heavy(2 total misses), 85%/1×3
Back Squats 3RM, then -5&-10% for 3
RDLs 5 Reps x 3 sets

Tuesday

Heavy Single P. Snatch (no misses)
Heavy Single P. Clean & Jerk (no misses)
Jerk from Rack Position off Box 1RM
Bro Session

Wednesday
Snatch HS(2 Total Misses), 75%/3, 80%/2
Clean & Jerk HS(2 Total Misses), 75%/3, 80%/2
Front Squat 1RM w 1 sec pause, then -15&20% for 3 with 1 sec pause
GHDs 8 reps x 3

Thursday
Hang Snatch 75%/1rep x 3
Hang Clean & Push Jerk 75%/1rep x 3

Max Out Friday
Snatch Max, 85%/2
Clean & Jerk Max, 85%/2
Push Press 3RM

Saturday
Back Squats 1RM with 1 sec pause, then -20% for 3×3
Jerk Dip Squats 100%/3×3
BB Lunges 8 ea leg x 3 sets
Bro Session

Monday week 11

Snatch work up heavy(2 total misses), 90%/1×2
Clean & Jerk work up heavy(2 total misses), 90%/1×2
Back Squats 3RM

Tuesday
p.m.
Heavy Single P. Snatch (no misses)
Heavy Single P. Clean & Jerk (no misses)
Jerk from Rack Position off Box 1RM
Band Rows 15 reps x 3

Wednesday
Snatch HS(2 Total Misses), 75%/3, 80%/2
Clean & Jerk HS(2 Total Misses), 75%/3, 80%/2
Front Squat 1RM

Thursday
Hang Snatch 75%/1rep x 3
Hang Clean & Push Jerk 75%/1rep x 3

Max Out Friday
Snatch Max, 85%/2
Clean & Jerk Max, 85%/2

Saturday
Back Squats 1RM then -20% for 3
Jerk Dip Squats 100%/3×3
Push Press 3RM

Monday week 12

Snatch work up heavy(2 total misses), 85%/1×2
Clean & Jerk work up heavy(2 total misses), 85%/1×2
Back Squats 3RM
GHDs 6 reps x 3

Tuesday
p.m.
Heavy Single P. Snatch (no misses)
Heavy Single P. Clean & Jerk (no misses)
Band Rows 15 reps x 3

Wednesday
Snatch HS(2 Total Misses), 80%/2
Clean & Jerk HS(2 Total Misses), 80%/2
Front Squat 90%/1 rep x 3

Thursday
Hang Snatch 75%/1rep x 3
Hang Clean & Push Jerk 75%/1rep x 3

Max Out Friday
Snatch Max
Clean & Jerk Max

Saturday
Back Squats 1RM
Competition Week
Monday
Snatch work up to opener
Clean & Jerk work up to last warm up
Back Squat 90%x1

Tuesday

Mobility Work
Bar Only Complexes

Wednesday
Snatch work up to last warm up
Clean & Jerk work up to second to last warm up
Back Squat 85%x1

Thursday
Mobility Work
Snatch 80%/1rep
Clean & Jerk 80%/1rep

Friday
Mobility Work
Bar Work

Saturday
Competition

To check out one of the Online Teams, click on one of the following on links:

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Mash Mafia Online Team

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