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Live life – Love Training – a structured approach to unstructured training by Ricky Mcfarlane

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Live life – Love Training – a structured approach to unstructured training

mountains

There’s no better feeling than training with freedom! Enjoying what you’re doing! Some people enjoy the grind and the drive! And I’m the same. But is it the grind of that particular pursuit that’s attractive, or the aspect of chasing a goal, short term or long term? I feel that coaches and athletes nowadays relay to the general population that you must only chase one goal, and that one goal must be your life! Well what about the people that have more than one goal? Do we just ignore them? I don’t think so! What do you say to someone who may want to run a marathon and compete in a powerlifting contest in the same year, or maybe the people that don’t even want to compete in anything but want their weekly training to be made up of various training styles, and activities? If you are one of those people, then this article is aimed at you. This is for the people that want to run, lift heavy, swim, bike and do gymnastics all in one week. What I am going to show you is how to structure, unstructured training and how to develop your abilities, in the exact activities that you want to. This really is a conjugate lifestyle, changing up your training regime to ultimately achieve the same goal.

The split – Goal getters
No I’m not talking about a bodybuilding routine. But I am talking about a similar concept, which is the action of splitting our weekly workouts up in days, which are dedicated to a specific goal. The only difference being is we are going to perform training style splits rather body part splits. The easiest way to do this is the following. Name your goals for a given time period. This could be 1 month, 6 months, or 2 years. It doesn’t matter. What you have to realize is that if you are going to split your week up then gains in certain areas may be slower than if you were to just train for that activity. So, for example you may set yourself a really varied goal of maybe, a double bodyweight squat, a 15lb clean PR, improve you minute mile, add 4kg of lean mass, and break your 2O mile bike record in 8 months time. You may think that this sounds ridiculous and many will say it is impossible. Well I say impossible is nothing! And if you are like me you are not the sort of person to give up on a challenge then let’s get structuring. Firstly what we have to do is divide your week up into blocks and depending on your scheduled program your week may look something like this if you have 5 days per week to train

Monday – Olympic Weightlifting/lower body strength

Tuesday – upper body strength -light bike training 3O-5O% distance

Wednesday – Long run training

Thursday -Recovery day

Friday -Olympic weightlifting/full body hypertrophy –

Saturday -long bike training

Sunday – Recovery day

shank

Once you have your desired schedule, then it’s time to find the best way to improve your chosen goals. Deciding on the right programming on each day comes down to a number of questions. How important is the goal or training style of each day and what precedence does it have in your chosen list of goals? How much is each training session going to take out of you for the next? How hard can you train in each session to provoke a training response without interrupting the training of other sessions throughout the week, and finally, what is going to be the best bank for your buck in terms of programming?
Once you have these questions answered I believe the progress in each element is actually very possible and the enjoyment you get out of a varied training program will allow for a greater and more successful training experience!

The Everyday Guys

This section is for the people that aren’t really looking to compete in any events but want to change their training up every session. This is a particularly fun concept for me as it defines Freedom! Freedom to do whatever you like! When you like! How you like! However, sometimes when people undertake this methodology sessions become random without progress. What I’m going to show you is how to plan your weeks training to get the best out of each training session. What I’m going to do is use an example of someone that wants to involve as much variety as possible per week.
What we are going to do is split training sessions into blocks like the following

Red Block- high impact/ dynamic training (Olympic weightlifting, plyometrics, maximal sprinting, parkour)

Blue block – Strength/ resistance training (powerlifting, hypertrophy, gymnastics)

Green block- low impact cardio (swimming, biking, rock climbing, rowing)

Purple block- higher impact cardio (road running, hiking, trail running, various forms of martial arts, including heavy bag training)

Yellow block- (metabolic conditioning, kettlebell training)

So how do we make unstructured training structured? Well.. What we are going to do is pick the given blocks that you are going to use during a given period of time, And from that you pick the days that you are going to use them, so for example your week could look like the following

Monday -Red Block
Tuesday-green block
Wednesday -off
Thursday – blue block
Friday – purple block
Saturday -blue block/yellow block
Sunday -off

What days you put what blocks in is totally up to you and your schedule as this is a truly a flexible routine. If there are certain days where you have only thirty minutes to workout and others where you have ninety minutes, course accordingly.
So now we have your blocks in place (the structured part), we can now look at the unstructured part or the freedom part. This is where the ones amongst you that want to just do what you feel like that day get some sort of freedom to express yourself. If you wake up on a Monday for example and Mondays are a high impact-conditioning day, you have a choice. Do you feel like running the trails today, hitting hill sprints or going to your BJJ class? Then do it! That’s the beauty of it, as long as you stick to your block for that day you are totally free to train how you like.

The impulse trainer

ring

True, Structured Freedom! Are you one of those people that decide what they are going to do when they walk into the gym? Then don’t worry I’ve got you! It’s a lot simpler than you think. If you wake up and decide you want to do a Met-con on a Monday and you still have 3 other blocks to hit that week, it’s totally fine! As long as you hit your given blocks by the end of that week then you have successfully fulfilled your program. If you have achieved your targets for that week, why are you not going to improve? This is true constructive conjugate freedom!
As I’ve said throughout the article even though there is no rigidity to this style of training we must always look to improve otherwise training will become stagnant. Having monthly or yearly goals and weekly targets is a great way of staying on track. Although this routine exercises freedom I still feel that progressive programming is essential so as long as you hit your programmed lifts or runs etc. for that week progression is still possible.

Programming
Great ways of programming when doing this style of training is to set weekly targets that are part of a bigger monthly and yearly target. So for example if we look at the strength block of your training, a great way to program for gains is to run a conjugate style progressive program. My preference would be to hit a given rep max week one, say 1O rep max back squat, then hit a variant of this in weeks 2 and 3 and back to the rep max on week 4. Changing up the exercise to make it more difficult during weeks 2 and 3 is something I’ve personally found very effective. If you want to try this and would like to see how to run it over a period of say 4 months to smash your 5 rep max for example here’s a simple way to do so;

2 weeks GPP
Week 1 1O rep max
Week 2 1O rep max w/ 3-5 sec pause
Week 3 10 rep max w/ 1 second pause
Week 4 1O rep max
Week 5 Deload week 1 x 10 @60% 1Orpm
Week 6 8-rep max
Week 7 8-rep max 3-5 second pause
Week 8 8-rep max 1-second pause
Week 9 8-rep max
Week 1O 1 x 8 @ 60%
Week 11 5-rep max
Week 12 5-rep max 3-5 second pause
Week 13 5-rep max 1-second pause
Week 14 5-rep max test week

Another great way of using is method is to use variants of the target exercises so instead of pauses for the squat you could use the front squat, Beatles squat if your aim is with a belt, squat against bands or chains, there are many possibilities. This is a great way of improving strength when sessions are limited and can be used for most lifts upper or lower.

When programming your endurance work over periods of time like this I find progressively overloading the volume and intensity of the training will aid in increase performance. So for example if the goal was to run a faster 5k, then this is how we could program your sessions over a 4-month period if you had 2 running sessions per week.

Week 1 session 1 – 2.5k steady run
Session 2 – interval runs faster than 5k pace 500m x 4 runs
Week 2 session 1 – 2.75k steady run
Session 2 – interval runs faster than 5k pace 500m x 4 /1 x 250m runs
Week 3 session 1 – 3k steady run
Session 2 – interval runs faster than 5k pace 500m x 5 runs
Week 4 session 1 – 2.5k steady run
Session 2 – off
Week 5 session 1 – 3k steady run
Session 2 – interval runs faster than 5k pace 500m x 4 runs
Week 6 session 1 – 3.5k steady run
Session 2 – interval runs faster than 5k pace 500m x 5 runs
Week 7 session 1 – 3.75k steady run
Session 2 – interval runs faster than 5k pace 500m x5/ 1 x 250m runs
Week 8 session 1 – 3k steady run
Session 2 – off
Week 9 session 1 – 3.5k steady run
Session 2 – interval runs faster than 5k pace 500m x 5 runs
Week 10 session 1 – 3.75k steady run
Session 2 – interval runs faster than 5k pace 500m x 6
Week 11 session 1 – 4k steady run
Session 2 – interval runs faster than 5k pace 500m x 6/ 1 x 250m
Week 12 session 1 – 3.5k steady run
Session 2 – off
Week 14 session 1 – 4k steady run
Session 2 – interval runs faster than 5k pace 500m x 8
Week 15 session 1 – 4.5k steady run
Session 2 – interval runs faster than 5k pace 500m x 8
Week 16 session 1 – 2.5k steady run
Session 2
Week 17- 5k test

The beauty of this style of training is if you set yourself a new goal and need to adapt training, then it’s just a matter of changing some blocks around to stimulate a new training response.
This is something I’ve wanted to talk about for a while and although the purists out there will probably not agree with this article I feel that we have one life and if training is going to be a part of it the. Why not enjoy every moment, in other words, live life, love training!

Thank you for reading

Ricky Mcfarlane
By Ricky McFarlane
Mash Elite Performance writer/coach
Sports performance coach/ Trainer at Spartan Strength and Conditioning, England
Sport exercises science student
Instagram: THEMCFARLANEMETHOD
Twitter: Ricky_mc90

9-Week Mash Increase the Squat and Overhead Program

Check out the “Mash Squat Every Day” E-Book with 4 twelve week programs for weightlifting, powerlifting, super total, and bodybuilding. Find out more below:

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9-Week Mash Squat and Overhead Program

060624_mash

The following program is designed to get anyone’s squat moving in the right direction. This program will also aid in overhead strength and stability. This 9-week program is just focused on the squat and overhead. If you want to use it for Olympic weightlifting, I suggest simply adding in the lifts. However, I would keep the volume lower in the first 3 weeks.

A powerlifter could use this program. Obviously, they would have to add in the Bench Press and the Deadlift. I personally recommend bench pressing 3 times per week and deadlifting 2 times per week.

I also recommend throwing in some bodyweight walking lunges starting at around 100m twice per week and progressing to 400m 2-3 times per week. However, I recommend a slow progression with the lunges. If you have any questions, feel free to ask your questions in the comments sections. I will try to answer all questions.

Enjoy the program!

Week 1
Day 1
Back Squat 10RM, then -10% for 2×10
Push Press 10RM, then -10% for 2×10

Day 2
Front Squat 3RM (1st rep paused 5 sec), then -10% for 2×3 not paused
Pull-ups 3xsubmaximal reps
Single Arm KB Upright Rows 3x 10 ea arm with slower eccentric

Day 3
Back Squat 5RM(1st rep Paused 3 sec), then -10% for 2×5
Split Position BH Neck Press 5RM, then -10% for 2×5

Day 4
Front Squat 1RM (Paused 5 sec)
Muscle Snatch 5RM, then -10% for 5
Bentover Rows 10RM, then -10% for 2×10

Day 5
Back Squat 3RM, then -10% for 2×3
Strict Press 10RM, then -10% for 2×10

Week 2
Day 1
Back Squat 10RM, then -10% for 2×10
Push Press 10RM, then -10% for 2×10

Day 2
Front Squat 3RM (1st rep paused 5 sec), then -10% for 2×3 not paused
Pull-ups 3xsubmaximal reps
Single Arm KB Upright Rows 3x 10 ea arm with slower eccentric

Day 3
Back Squat 5RM(1st rep Paused 3 sec), then -10% for 2×5
Split Position BH Neck Press 5RM, then -10% for 2×5

Day 4
Front Squat 1RM (Paused 5 sec)
Muscle Snatch 5RM, then -10% for 5
Bentover Rows 10RM, then -10% for 2×10

Day 5
Back Squat 3RM, then -10% for 2×3
Strict Press 10RM, then -10% for 2×10

Week 3
Day 1
Back Squat 8RM, then -10% for 8
Push Press 8RM, then -10% for 8

Day 2
Front Squat 3RM (1st rep paused 3 sec), then -10% for 3 not paused
Pull-ups 3xsubmaximal reps
Single Arm KB Upright Rows 3x 10 ea arm with slower eccentric

Day 3
Back Squat 5RM(1st rep Paused 1 sec), then -10% for 5
Split Position BH Neck Press 5RM, then -10% for 5

Day 4
Front Squat 1RM (Paused 3 sec)
Muscle Snatch 5RM
Bentover Rows 8RM, then -10% for 8

Day 5
Back Squat 3RM, then -10% for 3
Strict Press 8RM, then -10% for 8

Week 4
Day 1
Back Squat 5RM, then -10% for 2×5
Push Press 5RM, then -10% for 2×5

Day 2
Front Squat 1RM (paused 5 sec), then -20% for 2×3 not paused
Pull-ups switch grips ea set 4 x submaximal reps
Single Arm KB Upright Rows 4×8 ea arm with slower eccentric

Day 3
Back Squat 3RM(1st rep Paused 3 sec), then -10% for 2×3
Split Position Front Rack Press 3RM, then -10% for 2×3

Day 4
Front Squat 1RM (Paused 3 sec)
Muscle Snatch 3RM, then -10% for 2×3
Bentover Rows 5RM, then -10% for 2×5

Day 5
Back Squat 1RM (paused 3 sec), then -20% for 2×3 not paused
Strict Press 5RM, then -10% for 2×5

Week 5
Day 1
Back Squat 5RM, then -10% for 2×5
Push Press 5RM, then -10% for 2×5

Day 2
Front Squat 1RM (paused 5 sec), then -20% for 2×3 not paused
Pull-ups switch grips ea set 4 x submaximal reps
Single Arm KB Upright Rows 4×8 ea arm with slower eccentric

Day 3
Back Squat 3RM(1st rep Paused 3 sec), then -10% for 2×3
Split Position Front Rack Press 3RM, then -10% for 2×3

Day 4
Front Squat 1RM (Paused 3 sec)
Muscle Snatch 3RM, then -10% for 2×3
Bentover Rows 5RM, then -10% for 2×5

Day 5
Back Squat 1RM (paused 3 sec), then -20% for 2×3 not paused
Strict Press 5RM, then -10% for 2×5

Week 6
Day 1
Back Squat 5RM, then -10% for 5
Push Press 5RM, then -10% for 5

Day 2
Front Squat 1RM (paused 3 sec), then -20% for 3 not paused
Pull-ups switch grips ea set 4 x submaximal reps
Single Arm KB Upright Rows 4×8 ea arm with slower eccentric

Day 3
Back Squat 3RM(1st rep Paused 1 sec), then -10% for 3
Split Position Front Rack Press 3RM, then -10% for 3

Day 4
Front Squat 1RM (Paused 1 sec)
Muscle Snatch 3RM, then -10% for 3
Bentover Rows 5RM, then -10% for 2×5

Day 5
Back Squat 1RM (paused 1 sec), then -20% for 3 not paused
Strict Press 5RM, then -10% for 5

Week 7
Day 1
Back Squat 3RM, then -10% for 2×3
Push Press 3RM, then -10% for 2×3

Day 2
Front Squat 1RM (paused 3 sec), then -20% for 3 and -30% for 5 not paused
Pull-ups switch grips ea set 5 x submaximal reps
Dips 5 x submaximal (attach weight if above 12 reps)

Day 3
Back Squat 1RM(1st rep Paused 3 sec), then -20% for 2×3
Split Position Front Rack Press 3RM, then -10% for 2×3

Day 4
Front Squat 2RM (1st rep Paused 3 sec)
Seated DB P. Cleans 3×10
KB Bat Wing Rows 3×10

Day 5
Back Squat 1RM
Strict Press 3RM, then -10% for 2×3

Week 8
Day 1
Back Squat 3RM, then -10% for 2×3
Push Press 3RM, then -10% for 2×3

Day 2
Front Squat 1RM (paused 1 sec), then -15% for 3 and -25% for 5 not paused
Pull-ups switch grips ea set 5 x submaximal reps
Dips 5 x submaximal (attach weight if above 12 reps)

Day 3
Back Squat 1RM(1st rep Paused 1 sec), then -20% for 3
Split Position Front Rack Press 3RM, then -10% for 2×3

Day 4
Front Squat 2RM (1st rep Paused 1 sec)
Seated DB P. Cleans 3×10
KB Bat Wing Rows 3×10

Day 5
Back Squat 1RM
Strict Press 3RM, then -10% for 2×3

Week 9
Day 1
Back Squat Work up to 88% x 1
Push Press 1RM

Day 2
Front Squat 1RM
Pull-ups switch grips ea set 3 x submaximal reps
Dips 3 x submaximal reps

Day 3
Back Squat Work Up to 85% x 1

Day 4
Front Squat Work up to 85% for 1
Seated DB P. Cleans 2×10

Day 5
Back Squat 1RM
Strict Press 1RM

12 Week Mash Mafia No Fat Powerlifting Program

12 Week Mash Mafia No Fat Powerlifting Program

travis-deadlift

I am committed to forming the best powerlifting team in America. My weightlifting team is well on its way, so now it is time to turn my focus on powerlifting. The Mash Mafia Compound now resides in the very building where I finished my pro powerlifting career. There is something magical about that place as you all can see from the massive PRs that my team hits on the weekly.

Now it is time to fill it with world champion powerlifters as well. This article and new routine is to show that commitment. Team Mash Mafia is taking powerlifters in all the different levels right now. You can check the teams out below:

>>>Team Mash Mafia<<<

The Mash Compound is looking for powerlifters that want to be coached up by Coach Mash. I am talking about men and women that want to be the best in the world. If you are interested, email us at the address below:

>>> info@mashelite.com <<<

The 12-week program below is a great plan to get you strong without a lot of unnecessary assistance work. This is the meat and potatoes baby! One exercise that I want to address up front is the DB Power Clean.

The DB Power Clean is not a complex movement. Basically the athlete shrugs the elbow level with the shoulders and then performs an external rotation. That’s it! I am just looking to match external rotation with all the internal rotation of bench pressing to prevent injuries.

If you have any questions about the other exercises, simply reply to this article in the comments sections. I will either explain the exercise, or make a video for you. I want all of you to benefit from this website. If you communicate questions, then I can be assured of your progress.

Enjoy the program!

Week 1
Day 1
Back Squat 10RM, then -10% for 2×10
Deadlift 5RM, then -10% for 2×5 not paused
Goodmornings 3 x 8 reps

Day 2
Bench Press 1st and last rep competition pause 10RM, then -10% for 2×10
DB Clean & Press 5×10
DB Tricep Extensions/6 ss Pushdowns/10 x 6 sets

Day 3
Front Squat 5RM, then -10% for 2×5
Unilateral RDLs 8 reps x 3 sets ea leg
Farmer’s Walk Unilateral 45 sec ea hand x 3 sets if you get all 3 sets with each hand without sitting the bar down, increase the weight the next week 5-10 lbs
BB Rows 3 sets x 10 reps

Day 4
1 Boards Closegrip Bench Press 3RM
Closegrip Bench 5RM, then -10% for 2×5
Weighted Dips 3×8-10 reps
Plate Lateral Raises 3 x 10reps

Day 5
Back Squats 1st rep Paused 5 sec 3RM, then -10% for 2×3 not paused
Elevated Suitcase Deadlifts 3 x 8 Reps ea side
GHDs 3×8 Reps

Week 2
Day 1
Back Squat 10RM, then -10% for 2×10
Deadlift 5RM, then -10% for 2×5 not paused
Goodmornings 3 x 8 reps

Day 2
Bench Press 10RM, then -10% for 2×10
DB Clean & Press 10 reps x 5 sets
DB Tricep Extensions/6 ss Pushdowns/10 x 6 sets

Day 3
Front Squat first 2 reps paused 1 sec 5RM, then -10% for 2×5
Unilateral RDLs 8 reps x 3 sets ea leg
Farmer’s Walk Unilateral 45 sec ea hand x 3 sets if you get all 3 sets with each hand without sitting the bar down, increase the weight the next week 5-10 lbs
BB Rows 3 sets x 10 reps

Day 4
1 Boards Closegrip Bench Press 3RM
Closegrip Bench 5RM, then -10% for 2×5
Weighted Dips 3×8-10 reps
Plate Lateral Raises 3 x 10reps

Day 5
Back Squats 1st rep Paused 3 sec 3RM, then -10% for 2×3 not paused
Elevated Suitcase Deadlifts 3 x 8 Reps ea side
GHDs 3×8 Reps

Week 3
Day 1
Back Squat 8RM, then -10% for 2×8
Deadlift 5RM, then -10% for 2×5 not paused
Goodmornings 3 x 8 reps

Day 2
Bench Press 1st and last rep competition pause 8RM, then -10% for 2×8
DB Clean & Press 10 reps x 5 sets
DB Tricep Extensions/6 ss Pushdowns/10 x 8 sets

Day 3
Front Squat 5RM, then -10% for 2×5
Unilateral RDLs 8 reps x 3 sets ea leg
Farmer’s Walk Unilateral 45 sec ea hand x 3 sets if you get all 3 sets with each hand without sitting the bar down, increase the weight the next week 5-10 lbs
BB Rows 3 sets x 10 reps

Day 4
1 Boards Closegrip Bench Press 1RM
Closegrip Bench 5RM, then -10% for 5
Weighted Dips 3×8-10 reps
Plate Lateral Raises 3 x 10reps

Day 5
High Bar Back Squats 1st rep Paused 1 sec 3RM, then -10% for 2×3 not paused
Elevated Suitcase Deadlifts 3 x 8 Reps ea side
GHDs 3×8 Reps

Week 4
Day 1
Back Squat 5RM
Deadlift 3RM
Goodmornings 3 x 8 reps

Day 2
Bench Press 1st and last rep competition pause 5RM
DB Tricep Extensions/6 ss Pushdowns/10 x 4 sets
BB Rows 3 sets x 10 reps

Day 3
Front Squat 3RM
Unilateral RDLs 8 reps x 3 sets ea leg
Farmer’s Walk Unilateral 45 sec ea hand x 3 sets if you get all 3 sets with each hand without sitting the bar down, increase the weight the next week 5-10 lbs

Day 4
Floor Presses 5RM, then -10% for2x 5
Weighted Dips 3×8-10 reps
Plate Lateral Raises 3 x 10reps

Day 5
Back Squats with 3 sec pause 1RM
Elevated Suitcase Deadlifts 3 x 8 Reps ea side

Week 5
Day 1
Back Squat 5RM, then -10% for 2×5
Deadlift every minute on the minute focus speed 70% for 8 sets of 1 reps EMOM (work up in weight but don’t pass 90%
Goodmornings 3 x 5 reps

Day 2
Bench Press 1st and last rep competition pause 5RM, then -10% for 2×5
Closegrip Floor Presses 8RM, then -10% for 2×8
DB P. Cleans 3 sets x 15 reps

Day 3
Front Squat first 2 reps paused 3 sec 3RM, then -10% for 2×3
BB Rows 3 sets x 6 reps
Farmer’s Walk Bilateral 45 sec x 3 sets if you get all 3 sets without sitting the bar down, increase the weight the next week 5-10 lbs
Abdominal Work

Day 4
2 Board Closegrip Bench Press 3RM
Closegrip Bench 3RM, then -10% for 2×3
DB Tri-Delts 3×9 ea direstion
Pull-Ups 3 sets of submaximal reps

Day 5
Back Squats 1st rep Paused 5 sec 1RM, then -20% for 3×3 not paused
Zercher Deadlifts off Blocks with Bar at Knee 3RM, then -10% for 2×3
GHDs 3×8 Reps

Week 6
Day 1
Back Squat 5RM, then -10% for 2×5
Deadlift every minute on the minute focus speed 70% for 10 sets of 1 reps EMOM (work up in weight but don’t pass 90%
Goodmornings 3 x 5 reps

Day 2
Bench Press 1st and last rep competition pause 5RM, then -10% for 2×5
Closegrip Floor Presses 8RM, then -10% for 2×8
DB P. Cleans 3 sets x 15 reps

Day 3
Front Squat first 2 reps paused 1 sec 3RM, then -10% for 2×3
BB Rows 3 sets x 6 reps
Farmer’s Walk Bilateral 45 sec x 3 sets if you get all 3 sets without sitting the bar down, increase the weight the next week 5-10 lbs

Day 4
2 Board Closegrip Bench Press 3RM
Closegrip Bench 3RM, then -10% for 2×3
Pull-Ups 3 sets of submaximal reps
DB Tri-Delts 3×9 ea direstion

Day 5
Back Squats 1st rep Paused 3 sec 1RM, then -20% for 3×3 not paused
Zercher Deadlifts off Blocks with Bar at Knee 3RM, then -10% for 2×3
GHDs 3×8 Reps

Week 7
Day 1
Back Squat 5RM, then -10% for 2×5
Deadlift every minute on the minute focus speed 70% for 10 sets of 1 reps EMOM (work up in weight but don’t pass 90%
Goodmornings 3 x 5 reps

Day 2
Bench Press 1st and last rep competition pause 5RM, then -10% for 2×5
Closegrip Floor Presses 8RM, then -10% for 2×8
DB P. Cleans 3 sets x 15 reps

Day 3
Front Squat 3RM, then -10% for 2×3
BB Rows 3 sets x 6 reps
Farmer’s Walk Bilateral 45 sec x 3 sets if you get all 3 sets without sitting the bar down, increase the weight the next week 5-10 lbs
Abdominal Work

Day 4
2 Board Closegrip Bench Press 1RM
Closegrip Bench 3RM, then -10% for 2×3
Pull-Ups 3 sets of submaximal reps
DB Tri-Delts 3×9 ea direstion

Day 5
Back Squats 1st rep Paused 1 sec 1RM, then -20% for 3×3 not paused
Deadlift off Blocks with Bar Below Knee 3RM, then -10% for 3
GHDs 3×8 Reps

Week 8
Day 1
Back Squat 3RM
Deadlift every minute on the minute focus speed 70% for 6 sets of 1 reps EMOM (work up in weight but don’t pass 90%
Hyper Extensions 3×8

Day 2
Bench Press 1st and last rep competition pause 3RM
DB P. Cleans 3 sets x 15 reps
Tricep Pushdowns 3×12
Upper Muscular Imbalance

Day 3
Front Squat 3RM, then -10% for 3
BB Rows 3 sets x 6 reps

Day 4
Floor Presses 3RM, then -10% for 2×3
Pull-Ups 3 sets of submaximal reps
DB Tri-Delts 3×9 ea direstion

Day 5
Bar Back Squats 1RM
Deadlift off Blocks with Bar Below Knee 3RM, then -10% for 3
GHDs 3×8 Reps

Week 9
Day 1
Back Squat 3RM, then -10% for 2×3
Deadlift with mini-bands every minute on the minute 70% for 8 sets of 1 reps EMOM (work up in weight but no misses)
Kang Squats 3 x 5 reps start at 35% of Back Squat and work up from there

Day 2
Bench Press 1st and last rep competition pause 3RM, then -10% for 2×3
Closegrip Floor Presses 5RM, then -10% for 2×5
Plate Lateral Raises 3 sets x 10 reps
Seated or T-Bar Rows 3 sets x 10 reps

Day 3
Front Squat Paused 5 sec 1RM, then -20% for 3×3 not paused
Weighted Hypers 8 reps x 3 sets
Abdominal Work

Day 4
3 Board Closegrip Bench Press 3RM
Closegrip Bench Paused 3 sec on chest 1 RM, then -20% for 3×3 not paused
DB Tricep Extensions 6 sets x 8 reps with 30-45 sec rest between sets
Pull-ups 3 sets of submaximal reps

Day 5
High Bar Back Squats 1st rep paused 5 sec 5RM, then -10% for 2×5 not paused
Deadlifts off 4″ Blocks 3RM, then -10% for 2×3
GHDs 3×8 Reps
Core Muscular Imbalance

Week 10
Day 1
Back Squat 2RM, then -10% for 2×2
Deadlift with mini-bands every minute on the minute 70% for 6 sets of 1 reps EMOM (work up in weight but no misses)then take bands off and max
Kang Squats 3 x 5 reps start at 35% of Back Squat and work up from there

Day 2
Bench Press 1st and last rep competition pause 2RM, then -10% for 2×2
Closegrip Floor Presses 5RM, then -10% for 2×5
Plate Lateral Raises 3 sets x 10 reps
Seated or T-Bar Rows 3 sets x 10 reps

Day 3
Front Squat Paused 3 sec 1RM, then -20% for 3×3 not paused
Weighted Hypers 8 reps x 3 sets
Abdominal Work

Day 4
3 Board Closegrip Bench Press 2RM
Closegrip Bench Paused 3 sec on chest 1 RM, then -20% for 3×3 not paused
DB Tricep Extensions 6 sets x 8 reps with 30-45 sec rest between sets
Pull-ups 3 sets of submaximal reps

Day 5
High Bar Back Squats 1st rep paused 3 sec 5RM, then -10% for 2×5 not paused
Deadlifts off 4″ Blocks 1RM, then -20% for 2×3
GHDs 3×8 Reps

Week 11
Day 1
Back Squat 1RM, then -20% for 3
Deadlift every minute on the minute 70% for 8 sets of 1 reps EMOM (work up in weight but not past 90%)

Day 2
Bench Press competition pause 1RM, then -20% for 3
Plate Lateral Raises 3 sets x 10 reps
Seated or T-Bar Rows 3 sets x 10 reps

Day 3
Abdominal Work
Recovery Day

Day 4
3 Board Closegrip Bench Press 1RM
Closegrip Bench Paused 3 sec on chest 1 RM, then -20% for 3 not paused
DB Tricep Extensions 6 sets x 8 reps with 30-45 sec rest between sets

Day 5
High Bar Back Squats Take 90% of week 10’s 5RM for 2×5
Deadlifts off 2 inch Blocks 1RM
GHDs 3×8 Reps

Week 12 Taper Week and testing
Day 1
Back Squat 85% 2×1
Deadlift 80% 2×1

Day 2
Bench Press competition pause 85% 2×1
Seated or T-Bar Rows 3 sets x 10 reps

Day 3
Abdominal Work
Recovery Day
Mobiity

Day 4
Off just move aroung

Day 5
Max Out
Squat
Bench
Deadlift

4 Day RBCP All Meat and No Fat 12 Week Weightlifting Program

4 Day RBCP All Meat and No Fat

lu-xiaojun-snatch-pulls

Here is a 4 Day Workout to get your New Year started. This workout is designed without any of the things that aren’t absolutely necessary. If you are a weightlifter with limited time, this workout is more than enough to help you reach your goals.

The RBCP is my funny way of saying that I take concepts from the Russians, Bulgarians, Chinese, and Powerlifting. Simply put, there is carefully chosen percentage work that you might see in a Russian Program. There is still some weekly maxing that Bulgarians love to do. I still have assistance work to strengthen weak spots that the Chinese like to do. Lastly, there is still an influence from powerlifting that will get you strong. I hope that you enjoy the format.

pisarenko-sn-hi-pull

This workout could easily take the busy college or high school athlete to the National Level and higher. Remember it’s not always about quantity, but quality will always reign supreme. This workout would also work for a CrossFitter looking to get strong. You could do this workout before a Met Con or in a separate session.

As always if you have any questions, ask them in the comments section. If there is an exercise that you aren’t familiar with, let me know and I will make a video. We are in the process of slowly building our video library, so we would be more than happy to help you.

I hope that all of you enjoy the Free workouts and information. It is my passion to help as many people while I am on this earth as possible. If you enjoy this workout, check out some of our other products:

>>>“Mash Squat Every Day” E-Book (contains Four 12 Week Workouts)<<<

>>>Mash Mafia Online Team (the best online team in America)<<<

>>>Eat & Lift What You Want Team (nutrition and workout guidance)<<<

***There are no warm-ups given due to space limitations.

Week 1
Monday
Snatch 75×3 80×2 85×1
Clean & J 75×3 80×2 85×1
Squat 10RM, then -5&-10% for 10

Tuesday
OH Squat 3RM, then -5&-10% for 3 reps
Push Press 10RM, then -5&-10% for 10
Bentover Rows 10RM, then -5&-10% for 10
GHDs 3×8

Wednesday
Snatch Pause at Knee 75×3 80×2 85×1
Clean and Jerk Pause at Knee 75×3+1 80×2+1 85×1+1
Front Squat 5RM, then -5&-10% for 5

Friday
Snatch Position Pull, Snatch, & OH Squat Max then -10% x 2
Clean Position Pull, Clean, & 2 Jerks Max then -10% x 2
Squat Paused 3 seconds in bottom 3RM P, then -10% for 2×3 not paused
Clean Deadlift from Deficit(Focus Position) 3RM, then -5&-10% for 3

Week 2
Monday
Snatch 75 2×3, 80×2, 85×2
Clean & J 75 2×3, 80×2, 85×2
Squat 10RM, then -5&-10% for 10

Tuesday
OH Squat 3RM, then -5&-10% for 3 reps
Push Press 10RM, then -5&-10% for 10
Bentover Rows 10RM, then -5&-10% for 10
GHDs 3×8

Wednesday

Snatch Pause at Knee 75 2×3, 80x2x2, 85×2
Clean & J Pause at Knee 75 2×3+1 80 2×2+1, 85×2+1
Front Squat 5RM, then -5&-10% for 5

Friday
Snatch Position Pull, Snatch, & OH Squat Max then -10% x 2
Clean Position Pull, Clean, & 2 Jerks Max then -10% x 2
Squat Paused 2 seconds in bottom 3RM P, then -10% for 2×3 not paused
Clean Deadlift from Deficit(Focus Position) 3RM, then -5&-10% for 3

Week 3
Monday
Snatch 75×3 80×2 85×2 88×1
Clean & J 75×3 80×2 85×2 88×1
Squat 10RM, then -5&-10% for 10

Tuesday
OH Squats 3RM, then -5&-10% for 3 reps
Push Press 8RM, then -5&-10% for 8
Bentover Rows 8RM, then -5&-10% for 8
GHDs 3×8

Wednesday
Snatch Pause at Knee 75×3 80x2x2 85×2 88×1 Work up heavy no misses
Clean & J Pause at Knee 75×3+1 80 2×2+1, 85×2+1 88×1+1 Work up heavy no misses
Front Squat 5RM, then -5&-10% for 5
Bro Sessions

Saturday
Snatch Position Pull, Snatch, & OH Squat Max then -10% x 1
Clean Position Pull, Clean, & 2 Jerks Max then -10% x 1
Squat Paused 1 seconds in bottom 3RM P, then -10% for 2×3 not paused
Clean Deadlift from Deficit(Focus Position) 3RM, then -5&-10% for 3

Week 4
Monday
Snatch 75×3 80×2 85×1
Clean & J 75 2×3 80×2 85×1
Squat 5RM

Tuesday
OH Squats 3RM
Push Press 8RM
Bentover Rows 8RM, then -10% for 8
GHDs 3×8

Wednesday
Snatch Pause at Knee 75×3 80x2x2 85×1
Clean & J Pause at Knee 75×3+1 80 2×2+1 85×1+1
Front Squat 3RM

Saturday
Snatch Position Pull, Snatch, & OH Squat Max
Clean Position Pull, Clean, & 2 Jerks Max
Squat Paused 3 seconds in bottom 1RM
Clean Deadlift from Deficit(Focus Position) 3RM

Week 5
Monday
Snatch 75×3 80×2 85x2x2
Clean & J 75×3 80×2 85x2x2
Squat 5RM, then -5&-10% for 5

Tuesday
Jerk from Blocks or Racks Behind Neck 3RM, then -5&-10% for 3 reps
Push Press 5RM, then -5&-10% for 5
Bentover Rows 5RM, then -5&-10% for 5
RDLs 3×8

Wednesday
Snatch 3 Pos. Pull to Snatch 65×2+2 75×2+2 80 2×1+1 85×1+1
3 Position Clean Pull to Clean & Jerk 65×2+2+1 75×2+2+1 80×1+1+1 85×1+1+1
Front Squat 3RM, then -5&-10% for 3

Friday
Snatch Paused at Knee, & OH Squat Max then -10% x 2
Clean paused at knee, & Jerk Max then -10% x 2
Squat Paused 3 seconds in bottom 1RM Paused, then -15% for 3×3 not paused
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3

Week 6
Monday
Snatch 75 2×3 80x2x2 85×2 88×1 work up no misses
Clean & J 75 2×3 80x2x2 85×2 88×1 work up no misses
Squat 5RM, then -5&-10% for 5
Lower Grid Met Con

Tuesday
Jerk From Blocks Behind Neck 1RM, then -15% for 3 x3
Push Press 5RM, then -5&-10% for 5
Benctover Rows 5RM, then -5&-10% for 5
RDLs 3×8

Wednesday
Snatch 3 Pos. Pull to Snatch 75×2+2 x 2 80×1+1 x2 85×1+1 88×1+1
3 Position Clean Pull to Clean & Jerk 75×2+2+1 x2 80×1+1+1 85×1+1+1 88/1+1+1
Front Squat 3RM, then -5&-10% for 3
Bro Sessions

Friday
Snatch Paused at Knee, & OH Squat Max then -10% x 2
Clean paused at knee, & Jerk Max then -10% x 2
Squat Paused 2 seconds in bottom 1RM Paused, then -15% for 3×3 not paused
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3

Week 7
Monday
Snatch 75×3 80×2 85×2 88×1 work up if feeling it
Clean & J 75×3 80×2 85×2 88×1 work up if feeling it
Squat 5RM, then -5&-10% for 5

Tuesday
Jerk From Blocks 1RM, then -15% for 3
Push Press 5RM, then -5&-10% for 5
Bentover Rows 5RM, then -5&-10% for 5
RDLS 3×8

Wednesday
Snatch 3 Pos. Pull to Snatch 75×2+2 80×1+1 85×1+1 88×1+1 work up but no misses
3 Position Clean Pull to Clean & Jerk 75×2+2+1 80×1+1+1 85×1+1+1 88/1+1+1 work up but no misses
Front Squat 3RM, then -5&-10% for 3

Saturday
Snatch Pull to Snatch Max then -10% x 1
Clean Pull to Clean & Jerk Max then -10% x 1
Squat Paused 1 seconds in bottom 1RM Paused, then -15% for 3×3 not paused
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3

Week 8
Monday
Snatch 65×2 75×3 80×2 85×1
Clean & J 65×2 75×3 80×2 85×1
Squat 3RM

Tuesday
Jerk From Blocks 1RM
Push Press 3RM
Bentover Rows 5RM, then -10% for 5
RDLs 3×8

Wednesday
Snatch 3 Pos. Pull to Snatch 65×2+2 75×2+2 80×1+1 85×1+1
3 Position Clean Pull to Clean & Jerk 65×2+2+1 75×2+2+1 80×1+1+1 85×1+1+1
Front Squat 1RM

Saturday
Snatch Max
Clean & Jerk Max
Squat 1RM

Week 9
Monday
Snatch 75x3x2 80x2x2 85×2 88×1 90×1
Clean & J 75x3x2 80x2x2 85×2 88×1 90×1
Squat 3RM, then -5&-10% for 3

Tuesday
Hang Snatch at knee/below knee 30/1+1 40/1+1 50/1+1 60/1+1 70/1+1
Hang Clean 40/2 50/2 60/2 70/2
Push Press 3RM, then -5&-10% for 3

Wednesday
Snatch 3 Pos. Pull to Snatch 75×2+2 x 2 80×1+1 x2 85×1+1 88×1+1
3 Position Clean Pull to Clean & Jerk 75×2+2+1 x 2 80×1+1+1 85×1+1+1 88/1+1+1
Front Squat paused 3 sec in bottom 1RM Paused, then -15% for 3×3 not paused

Thursday
Mobility and Bar Work

Friday
Snatch Max then -15% x 2×2
Clean & Jerk Max then -15% x 2×2
Squat 1st rep Paused 3 seconds in bottom 5RM Paused, then -10% for 2×5 not paused

Week 10
Monday
Snatch 75x3x2 80x2x3 85×2 88×1 90×1 work up heavy no misses
Clean & J 75x3x2 80x2x3 85×2 88×1 90×1 work up heavy no misses
Squat 3RM, then -5&-10% for 3

Tuesday
Hang Snatch at knee/below knee 30/1+1 40/1+1 50/1+1 60/1+1 70/1+1
Hang Clean 40/2 50/2 60/2 70/2
Push Press 3RM, then -5&-10% for 3

Wednesday
Snatch 3 Pos. Pull to Snatch 75×2+2 x 3 80×1+1 x2 85×1+1 88×1+1
3 Position Clean Pull to Clean & Jerk 75×2+2+1 x 3 80×1+1+1 85×1+1+1 88/1+1+1
Front Squat paused 2 sec in bottom 1RM Paused, then -15% for 3×3 not paused

Thursday
Mobility and Bar Work

Friday
Snatch Max then -15% x 2×2
Clean & Jerk Max then -15% x 2×2
Squat 1st rep Paused 2 seconds in bottom 5RM Paused, then -10% for 2×5 not paused

Week 11
Monday
Snatch 75×2 80×2 85×2 88×1 90×1 work up heavy no misses
Clean & J 75×2 80×2 85×2 88×1 90×1 work up heavy no misses
Squat 3RM, then -5&-10% for 3
Lower Grid Met Con

Tuesday
Hang Snatch at knee/below knee 30/1+1 40/1+1 50/1+1 60/1+1 70/1+1 80/1+1
Hang Clean & Push Jerk 40/2 50/2 60/2 70/2

Wednesday
Snatch 80×2 85×1 88×1 80×1 85×1 90×1 max
3 Position Clean Pull to Clean & Jerk 80×2 85×1 88×1 80×1 85×1 90×1 max
Front Squat 1RM, then -15% for 3×3
Bro Sessions

Thursday
Mobility and Bar Work

Friday
Snatch Max
Clean & Jerk Max
Squat 3RM, then -10% for 3

Competition
Monday
Snatch Max (1 Miss)
Clean & Jerk work up to opener (this should be your mimimum)
Back Squat 90%x1
Lower Grid Met Con

Tuesday
p.m.
Mobility Work
Bar Only Complexes

Wednesday
Snatch work up to opener
Clean & Jerk work up to last warm up
Back Squat 85%x1
Upper Grid Met Con

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

Friday
Mobility Work
Bar Work

Saturday
Competition or Max Out Clean & Jerk

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The Mash Mafia 12 Week “Kind of Bulgarian” Workout

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The Mash Mafia 12 Week “Kind of Bulgarian” Workout

lu-xiaojun-snatch-pulls

This is a workout that I developed while I was splitting time with MuscleDriver USA. That is why there is a max out on Saturday. Feel free to switch the days around to match a max out Friday. I recommend sticking to the misses allowed because that should help auto-regulate all of you crazy people that like to kill yourselves like me. The misses allowed is that number at the end of each row.

There is a lot of strength work as usual. However I put the majority of the strength volume towards the end of the week to give you a day to recover. This workout will help the pull as well as the squat. There is also a lot of overhead work, so it’s pretty much the complete package.

If you have questions about this workout, just comment on this article. I will answer all the questions. I am also working on a video library. I plan to video every exercise that I prescribe. Here is the start:

This video will at least answer the Kang Squats programmed in this workout.

Kind of Bulgarian

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

Tuesday
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 w 3 Sec Pause first rep 3RM, then -10% for 2×3 0
Lower Bro Session

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

Thursday
Snatch 75% EMOM x 10 work up 0
Clean & Jerk 75% EMOM x 10 work up 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
Bro Session Core

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 w 2 Sec 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 w 2 Sec Pause on first rep 3RM, then -10% for 2×3 0
Lower Bro Session

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

Thursday
Snatch 75% EMOM x 10 work up 0
Clean & Jerk 75% EMOM x 10 work up 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
Bro Session Core

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 w 5 sec eccentric 8RM, then -5&-10% for 8 0

Week 3
Monday Misses allowed
Front Squat w 1 Sec 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 w 1 Sec Pause first rep 3RM, then -10% for 2×3 0
Lower Bro Session

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

Thursday
Snatch 75% EMOM x 10 work up 0
Clean & Jerk 75% EMOM x 10 work up 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
Bro Session Core

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 w 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, & 1 Jerk Max 1
Back Squat 3RM, then -10% for 3 0
Lower Bro Session

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

Thursday
Snatch 75% EMOM x 6 work up 0
Clean & Jerk 75% EMOM x 6 work up 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
Bro Session Core

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
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 Sec Pause Max, then -20 for 3 0
Bentover Rows 5RM, then -5&-10% for 5
Lower Bro Session

Wednesday
OH Squats Paused 3 Sec in Bottom Max, then -20% for 3×3 0
Push Press 5RM, then -5&-10% for 5 0
Sn DLs Paused 3 sec @ knee 4 sec ecc 5RM, then -5&-10% for 5 0
Pullups/5-8ssKB Upright Rows/10 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
Rack Paused 2 sec dip & 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
Cl DLs Paused 2 sec at knee 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
Pull to Snatch to Hang Sn 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
Sn DLs Paused 3 sec @ knee 4 sec ecc 5RM, then -5&-10% for 5 0
Pullups/5-8ssKB Upright Rows/10 4 sets
GHDs 3×8 Reps
Upper Bro Session

Thursday
Pull x2 to Snatch to OH Squat x 2 Max, then 85% x 2 sets 0
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
Rack Jerk Paused 2 sec in dip & 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 DLs Paused 2 sec at knee 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 Sec in Bottom Max, then -20% for 3×3 not paused 0
Push Press 5RM, then -5&-10% for 5 0
Sn DLs Paused 1 s at knee & 4 sec ecc 5RM, then -5&-10% for 5 0
Pullups/5-8 ss KB Upright Rows/10 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
Rack Jerk Paused 1 sec in dip & 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 DLs Paused 1 sec at knee 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 4 sets each
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 , 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 Sec in Bottom Max, then -20% for 2 sets x 3 reps 0
Push Press 3RM, then -5&-10% for 3 0
Sn DLs Paused 3 sec at knee 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 3RM, then -5&-10% for 3 0

Week 10
Monday
Front Squat 1 sec pause Max , 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, 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
Rack Jerk 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 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

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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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