Day 1
Snatch Pulls/1, Snatch/1, & OH Squats/1 max
Clean from Box max
Squats 3 sets x 5 reps start with 80% + 15lbs/7.5 kilos
Snatch Pulls 1×3 reps105%
GHDs & Pullups(Crossfit Skip)
Conditioning
3 rounds for time of:
50 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 135/95#
First, I want to be clear that I use a lot of the Outlaw Crossfit met cons in my programming. I want to give credit where credit is due. I am going to start posting the MashMafia Workouts the night before. I would also encourage all that are following following the MashMafia Program to post your results in the comments section. Also any questions that you have post in the comments section.
The volume has shifted a little this week. We are doing a little less squatting and more versions of the lifts!
For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:
www.MashElitePerformance.com
Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:
Travis.Mash@MashElitePerformance.com
Couple of Highlights:
Snatch complex: 95kg
Clean from box: 131kg
Back squat: 180kg x5, 190kg x3
Snatch pulls: 115kg
Snatch Complex Max – 110#
Back Squat 10RM – 155# (5lb PR)
Back Squat 150# x 10
Back Squat 140# x 10
Snatch Deadlift 10RM – 140# (5lb PR)
Snatch Deadlift – 135# x 10
Snatch Deadlift – 125# x 10
RDL 10RM – 135#
RDL – 130# x 10
RDL – 120# x 10
Pullups – 3 x 10
Travis and I are getting ready for a meet on Sunday so our workout was a little different but here are my results
Snatch: 110×1, 115 miss behind, 118 miss a lot of times
Clean from blocks: 151×1, 155 missx2
Back squat: 182×1 PR
Snatch complex: 53k
back squat: 5x103k, 5x112k, 5x 117k (5RM PR)
GHR 3x 10 w 25# plate
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The past week or so I focused on recovery and it already made a difference in this weeks training. I am responding to the volume and feel myself becoming stronger. Lack of sleep was my main hindrance, but I also increased my fish oil intake and added Epsom salt baths.
On Monday:
Snatch complex – 95 kg
Clean from box – 130 kg
Back squat – 167 kg x 5, 172 kg x 5, 176 kg x 5
Snatch pulls – 110 kg