A New Style of Working Out: Grid Style!


A lot of you already know that 2014 was the inaugural season of the Grid League. I was blessed to have the opportunity to see the semi-finals in Charlotte, NC. Needless to say, their athletes inspired me. Their blend of strength, power, and athleticism was just the combination that I have looked for my whole life as an athlete. CrossFit is awesome, but it has never really appealed to me. The Grid athletes are more up my alley. Guys like Danny Nichols and Sam Dancer are strong, jacked, and can still move.

The whole time during my powerlifting and weightlifting days, there was always something missing. I missed the athleticism of football. I missed the running, agility, and team concept. I missed going to battle with my teammates. The Grid was exactly what I have been looking for. Personally I want to be strong, jacked, athletic, and in shape to keep up with my newborn baby, Rock. I want to have energy and health for my whole family, Drew, Bailey, and Rock, so that I can give them all that I have to give.

With the help of Will Hall, Rebecca Gerdon, and the Carolina Crush (newest team of the Grid League), I have developed a plan that fits me. Here is what it looks like:

Snatch Push Press to OH Squat 40/2+1, 50/2+1, 60/2+1, 70/2+1
Snatch High Volume Pull to Snatch to OH Sq max, 70%/5 x 3 with 1 minute between sets

Farmer’s Walk
Skills and Met Con

Clean & Jerk Clean to Front Squat to 2 Jerks max
Clean & Jerk Reps of 5 70%/5 x 3 with 1 minute between sets
Front Squat ss Jumps 5 RM ss Box Jumps
High Rep Front Squats 140k/6 and 120k/12 for time add 22-3 reps ea week
GHDs & Row 1000m

Standing Press 5RM, then -5&-10% for 5
Close grip Bench 5RM, then -5&-10% for 5
Skills and Bro Session
Met Con

Warm Up Snatch then Snatch Ladder 70%/3, 80%/2, 85%/1 x 2 Snatch Ladder
Warm Up Clean then Clean Ladder 70%/3, 80%/2, 85%/1 x 2 Clean Ladder

OH Carries 20m x 2reps x 3 sets for max weight
Rowing 1000m

Jerk 1RM, then 5RM unbroken
Squat ss Jumps 5RM in ea
Deadlift 3RM

Standing Push Presses 5RM, then -5&-10% for 5
Structural Balance One arm Squats and Waiter’s Squats

Skills that I am practicing are as follows:

• Toes 2 Bar
• Muscle Ups
• Hand Stand Push-Ups
• Rope Climb
• Pull-ups

Bro Sessions consist of:

• Pull-ups
• Pushups
• Fat Bar Curls
• Plate Front Raises
• Plate Lateral Raises
• Unilateral Farmer’s Carries
• Unilateral OH Carries
• Waiter’s Squats
• KB OH Squats

My Met Cons are designed to increase work capacity without subtracting from my Gains. They look like this:

Burpee Box Jumps 5 Reps
OH Squats 135lbs 10 reps
3 sets for time

Hang Clean 220lb x 5
T2B x 10
Burpee Box Jumps x 5
3 Sets for time

Farmer’s Walk 200lbs per hand 25 meters
Sprint 25 meters down and back (total 50m)
20 Push-ups
3 Rounds for Time

This overall workout has all the aspects that appeal to me as an athlete: weightlifting, powerlifting, bodybuilding, plyometrics, sprinting, strongman, conditioning, and learning new skills. The skill work gets frustrating, but it keeps the whole thing exciting. You can teach an old dog new tricks, well this old dog.

I am so excited that the Grid League has opened up this style of training to the masses. I believe it to be much more healthy as well as much more fun. Today at 2:30p one of the owners of the Carolina Crush, Paul Klein, will join us on The Barbell Life. Here is the link to catch the Podcast:

The Barbell Life

As my workout grows, I will keep you all posted. When I complete the final version, I will release it for you all to have. Merry Christmas and thanks for your support this year. It has been so exciting for us!

Christmas Specials:

$50 off Online Coaching with Coach Mash use Coupon Code: MASHCOACHING

$50 off my Learn 2 Lift Seminar January 20th at the Mash Compound use Coupon Code: MASHSEMINAR

20% off all Apparel including the “I Do What I Want” T-Shirt use Coupon Code: MASHELITE

photo (1)

Leave a Reply 1 comment


Champion powerlifter and world-class weightlifting coach Travis Mash shares his powerful neural activation technique - proven to instantly increase your strength as well as lead to more long-term gains.

Grab the FREE ebook today to ramp up your strength, athleticism, and muscle gains.