12/30/13 Workout and Programming Insight!

Week 5 begins an increase in volume and intensity! We will start to focus on S.P.P. in this block a little more, but strength and position work is still the priority!

Snatch Grip Behind the neck Sotts 3reps x 3 beat last week
Snatch Pull/1, Snatch/1, 1 OH Squats up to 80%
Snatch Pause at knee HS, 75/3, 80/2 (1 miss)
Back Squat 8RM then -5&-10%
Push Press 3RM, then -5% & -10% ss GHDs/10 x 3

For time:

3 Power Snatches 115/75#
6 C2B Pull-ups
9 Burpees
6 Power Snatches 115/75#
9 C2B Pull-ups
12 Burpees
9 Power Snatches 115/75#
12 C2B Pull-ups
15 Burpees
12 Power Snatches 115/75#
15 C2B Pull-ups
18 Burpees
15 Power Snatches 115/75#
18 C2B Pull-ups
21 Burpees

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, and we are scheduling Rhode Island as we speak.

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:


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:


Here’s a cool video showing that this volume and position training is working:

Everyone on the Mash Mafia Team is PRing and getting stronger. More importantly, their positions are improving.

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