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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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The All American Superhero Workout

Learn 2 Lift Seminars are coming to Roscoe, IL, Columbia, MD, Livonia, MI, and Zach Even-Esh and I are teaming up for two big combo Certs. in September and October. Click here to check them out!

Don’t miss The September 5th Labor Day Mash Strength Spectacular! Powerlifting, Weightlifting, Strongman, and GridStyle all together on our 10 acre farm. Hurry because Early Bird Specials End July 15th!

Below my friend Gunnar Anderson lays out a full 8 week bodybuilding workout and nutrition. Remember this is what he suggest. I am not prescribing. I hate that that I am required to say that. lol Enjoy this article of iron!

The All American Superhero Workout

Gunnar Arms

This program is a mix of old school and new school principals, capturing some of the best of both. It is intense and isn’t necessarily for those just beginning a training regimen. The program is divided into four phases, each designed to test your muscles to their limits. This is a high intensity muscle building, fat burning program. These workouts should take no more than an hour and a half, and should push you to your absolute limit.

Week one:
Monday: Chest and Back and abs

1) Incline Db Bench 3×12-15 Superset with Lat Pull downs 3×12-15
2) Flat db Bench 3×12-15 superset with Tbar rows 3×12-15
3) Seated Cable row superset with incline flys both 3×12-15
4) Cable crossovers high to low superset with rear delt flys 3×12-15
5) Hanging leg raises 3×15-20
6) Crunches 3×25-40

End the workout with a series of push ups and pull ups or dips or some other body weight exercise done until failure. After this I did light cardio for about 15 minutes, usually walking at an incline or the stair master; enough to build up a good sweat.

Tuesday: Legs

1) Box squat or regular squat (I did box for four weeks, then switched to regular) 3×12-15
2) RDL’s from box 3×12-15
3) Single leg press 3×12-15
4) Leg extensions superset with leg curls 3×12-15
5) Standing calf raises 4×15-20
6) Seated calf raises 3×15-20

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Shoulders:

1) Seated Db Arnold presses (Slow and controlled) 3×12-15
2) Upright BB rows 3×12-15
3) Seated (no back rest!) Kettle Bell press 3×12-15
4) Lateral raises superset with front raises 3×12-15 each
5) Rear delt cable flys 3×12-15
6) Db or bb shrug 4×15-20

Stretch your shoulders out afterwards, they’ll be nice and tight. Finish the workout with 10-15 minutes of light cardio.

Thursday: Biceps, triceps, calves and abs:

1) Preacher curls superset with skull crushers 3×12-15
2) Incline db curls superset with cable press downs 3×12-15
3) Dips (weighted or not) superset with Single arm isolation db curls 3×12-15
4) Standing calf raises 3×15-20
5) Seated calf raises 3×15-20
6) Standing Oblique crunches with plate or kettle bell 4×15-20
7) Hanging leg raises side to side 3×20-25
8) Crunches (from the floor or from a declined bench) 3×30-50

End with 15 to 20 minutes of light cardio.

Friday: Back and Chest:

1) Barbell bench press superset with behind the neck pull downs 3×12-15
2) Incline db bench press superset with seated cable rows 3×12-15
3) Cable crossovers high to low superset with underhand grip bb row 3×12-15
4) Dips superset with close grip pull ups 3×12-15
5) Straight arm db pullovers or straight arm cable pull downs 4×12-15

End with light cardio 15-20 minutes

Week two:

Different muscle grouping, same rep range

Monday: Chest and Shoulders:

1) Db incline bench press 4×12-15
2) Db flat bench press 4×12-15
3) Kettle bell seated press 3×12-15
4) Seated db Arnold press 3×12-15
5) Db incline flys 3×12-15
6) Db or BB shrugs 4×15-20

End with light cardio

Tuesday: Back and Legs

1) Pull ups 3×12-15 (if not pull ups cable pull downs)
2) One arm db row 3×12-15
3) rear delt db flys 3×12-15
4) Squat (box or regular) 3×12-15
5) RDL’s from box 3×12-15
6) Leg press 3×12-15
7) Standing calf raises 4×12-15
8) Seated calf raises 3×12-15

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Biceps/ triceps/ abs

1) Rope pull downs superset with standing EZ bar curls 3×12-15
2) Db triceps kickbacks superset with db hammer curls 3×12-15
3) Db isolation curls superset with db overhead extensions 3×12-15
4) Hanging side to side leg raises 3×15-20
5) Crunches 3×35-50
6) Planks 3x 60 second holds

End with light cardio for 15-20 minutes

Thursday: Chest and Shoulders

1) Incline bb bench press 3×12-15
2) Flat db alternating bench press 3×12-15
3) Cable crossovers high to low 3×12-15
4) Lateral raises 3×12-15
5) Front raises 3×12-15
6) Upright rows 3×12-15
7) Bb shrugs 3×12-15

End with light cardio and plenty of stretching

Friday: Back and legs

1) Cable pull downs (reverse grip) 3×12-15
2) Single arm seated cable row (slow and controlled) 3×12-15
3) Rear delt cable flys 3×12-15
4) Leg extensions 4×12-15
5) Leg curls 4×12-15
6) Walking lunges 3×12-15
7) Standing calf raises 3×12-15
8) Seated calf raises 3×12-15
9) Standing Oblique crunches with KB or plate 3×12-15
10) Hanging straight leg raises 3×15-20

Stretch out and go for 15-20 minutes of cardio.

Week three:

Drop the reps, add another plate. You should be using heavier weight than you were on Week One.

Arnold Pose

Monday: Chest and Back and abs

1) Flat barbell Bench 3×8-10 Superset with Lat Pull downs 3×8-10
2) Incline Barbell Bench 3×8-10 superset with Tbar rows 3×8-10
3) Seated Cable row superset with incline flys both 3×8-10
4) Cable crossovers high to low superset with rear delt flys 3×8-10
5) Hanging leg raises 3×12-15
6) Crunches 3×25-40

End the workout with a series of push ups and pull ups or dips or some other body weight exercise done until failure. After this I did light cardio for about 15 minutes, usually walking at an incline or the stair master; enough to build up a good sweat.

Tuesday: Legs

1) Box squat or regular squat (I did box for four weeks, then switched to regular) 3×8-10
2) RDL’s from box 3×8-10
3) Single leg press 3×8-10
4) Leg extensions superset with leg curls 3×8-10
5) Standing calf raises 4×8-10
6) Seated calf raises 4×8-10

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Shoulders:

1) Seated Db Arnold presses (Slow and controlled) 3×8-10
2) Upright BB rows 3×8-10
3) Seated (no back rest!) Kettle Bell press 3×8-10
4) Lateral raises superset with front raises 3×8-10 each
5) Rear delt cable flys 3×8-10
6) Db or bb shrug 4×8-10

Stretch your shoulders out afterwards, they’ll be nice and tight. Finish the workout with 10-15 minutes of light cardio.

Thursday: Biceps, triceps, calves and abs:

1) Preacher curls superset with skull crushers 3×8-10
2) Incline db curls superset with cable press downs 3×8-10
3) Dips (weighted or not) superset with Single arm isolation db curls 3×8-10
4) Standing calf raises 3×8-10
5) Seated calf raises 3×8-10
6) Standing Oblique crunches with plate or kettle bell 4×12-15
7) Hanging leg raises side to side 3×12-15
8) Crunches (from the floor or from a declined bench) 3×20-30

End with 15 to 20 minutes of light cardio.

Friday: Back and Chest:

1) Barbell bench press superset with behind the neck pull downs 3×8-10
2) Incline db bench press superset with seated cable rows 3×8-10
3) Cable crossovers high to low superset with underhand grip bb row 3×8-10
4) Dips superset with close grip pull ups 3×8-10
5) Straight arm db pullovers or straight arm cable pull downs 4×8-10

End with light cardio 15-20 minutes

Week four:

Keep pushing. You’ve made it to the half way point.

Monday: Chest and Shoulders:

1) Db incline bench press 4×8-10
2) Db flat bench press 4×8-10
3) Kettle bell seated press 3×8-10
4) Seated db Arnold press 3×8-10
5) Db incline flys 3×8-10
6) Db or BB shrugs 4×8-10

End with light cardio

Tuesday: Back and Legs

1) Pull ups 3×8-10 (if not pull ups cable pull downs)
2) One arm db row 3×8-10
3) rear delt db flys 3×8-10
4) Squat (box or regular) 3×8-10
5) RDL’s from box 3×8-10
6) Leg press 3×8-10
7) Standing calf raises 4×8-10
8) Seated calf raises 3×8-10

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Biceps/ triceps/ abs

1) Rope pull downs superset with standing EZ bar curls 3×8-10
2) Db triceps kickbacks superset with db hammer curls 3×8-10
3) Db isolation curls superset with db overhead extensions 3×8-10
4) Hanging side to side leg raises 3×12-15
5) Crunches 3×20-30
6) Planks 3x 60 second holds

End with light cardio for 15-20 minutes

Thursday: Chest and Shoulders

1) Incline bb bench press 3×8-10
2) Flat db alternating bench press 3×8-10
3) Cable crossovers high to low 3×8-10
4) Lateral raises 3×8-10
5) Front raises 3×8-10
6) Upright rows 3×8-10
7) Bb shrugs 3×8-10

End with light cardio and plenty of stretching

Friday: Back and legs

1) Cable pull downs (reverse grip) 3×8-10
2) Single arm seated cable row (slow and controlled) 3×8-10
3) Rear delt cable flys 3×8-10
4) Leg extensions 4×8-10
5) Leg curls 4×8-10
6) Walking lunges 3×8-10
7) Standing calf raises 3×8-10
8) Seated calf raises 3×8-10
9) Standing Oblique crunches with KB or plate 3×12-15
10) Hanging straight leg raises 3×15-20

Stretch out and go for 15-20 minutes of cardio.

Week Five:

Drop the reps again, add another plate. This phase is designed for gaining strength.

Monday: Chest and Back and abs

1) Incline Db Bench 3×5-8 Superset with Lat Pull downs 3×5-8
2) Flat db Bench 3×5-8 superset with Tbar rows 3×5-8
3) Seated Cable row superset with incline flys both 3×5-8
4) Cable crossovers high to low superset with rear delt flys 3×5-8
5) Hanging leg raises 3×15
6) Crunches 3×25

End the workout with a series of push ups and pull ups or dips or some other body weight exercise done until failure. After this I did light cardio for about 15 minutes, usually walking at an incline or the stair master; enough to build up a good sweat.

Tuesday: Legs

1) Box squat or regular squat (I did box for four weeks, then switched to regular) 3×5-8
2) RDL’s from box 3×5-8
3) Single leg press 3×5-8
4) Leg extensions superset with leg curls 3×5-8
5) Standing calf raises 4×5-8
6) Seated calf raises 3×5-8

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Shoulders:

1) Seated Db Arnold presses (Slow and controlled) 3×5-8
2) Upright BB rows 3×5-8
3) Seated (no back rest!) Kettle Bell press 3×5-8
4) Lateral raises superset with front raises 3×5-8 each
5) Rear delt cable flys 3×5-8
6) Db or bb shrug 4×5-8

Stretch your shoulders out afterwards, they’ll be nice and tight. Finish the workout with 10-15 minutes of light cardio.

Thursday: Biceps, triceps, calves and abs:

1) Preacher curls superset with skull crushers 3×5-8
2) Incline db curls superset with cable press downs 3×5-8
3) Dips (weighted or not) superset with Single arm isolation db curls 3×5-8
4) Standing calf raises 3×5-8
5) Seated calf raises 3×5-8
6) Standing Oblique crunches with plate or kettle bell 4×5-8
7) Hanging leg raises side to side 3×5-8
8) Crunches (from the floor or from a declined bench) 3×5-8

End with 15 to 20 minutes of light cardio.

Friday: Back and Chest:

1) Barbell bench press superset with behind the neck pull downs 3×5-8
2) Incline db bench press superset with seated cable rows 3×5-8
3) Cable crossovers high to low superset with underhand grip bb row 3×5-8
4) Dips superset with close grip pull ups 3×5-8
5) Straight arm db pullovers or straight arm cable pull downs 4×5-8

End with light cardio 15-20 minutes

Week six:

You’re almost a Superhero. Keep building your strength.

Monday: Chest and Shoulders:

1) Db incline bench press 4×5-8
2) Db flat bench press 4×5-8
3) Kettle bell seated press 3×5-8
4) Seated db Arnold press 3×5-8
5) Db incline flys 3×5-8
6) Db or BB shrugs 4×5-8

End with light cardio

Tuesday: Back and Legs

1) Pull ups 3×5-8 (if not pull ups cable pull downs)
2) One arm db row 3×5-8
3) rear delt db flys 3×5-8
4) Squat (box or regular) 3×5-8
5) RDL’s from box 3×5-8
6) Leg press 3×5-8
7) Standing calf raises 4×10-12
8) Seated calf raises 3×10-12

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Biceps/ triceps/ abs

1) Rope pull downs superset with standing EZ bar curls 3×12-15
2) Db triceps kickbacks superset with db hammer curls 3×12-15
3) Db isolation curls superset with db overhead extensions 3×12-15
4) Hanging side to side leg raises 3×15-20
5) Crunches 3×35-50
6) Planks 3x 60 second holds

End with light cardio for 15-20 minutes

Thursday: Chest and Shoulders

1) Incline bb bench press 3×12-15
2) Flat db alternating bench press 3×12-15
3) Cable crossovers high to low 3×12-15
4) Lateral raises 3×12-15
5) Front raises 3×12-15
6) Upright rows 3×12-15
7) Bb shrugs 3×12-15
End with light cardio and plenty of stretching

Friday: Back and legs
1) Cable pull downs (reverse grip) 3×12-15
2) Single arm seated cable row (slow and controlled) 3×12-15
3) Rear delt cable flys 3×12-15
4) Leg extensions 4×12-15
5) Leg curls 4×12-15
6) Walking lunges 3×12-15
7) Standing calf raises 3×12-15
8) Seated calf raises 3×12-15
9) Standing Oblique crunches with KB or plate 3×12-15
10) Hanging straight leg raises 3×15-20
Stretch out and go for 15-20 minutes of cardio.

Week seven:
Let’s see what you’ve got. Try to stay as close to last week’s weight as possible. These last two weeks should force you past your so called limits.
Monday: Chest and Back and abs
7) Incline Db Bench 3×12-15 Superset with Lat Pull downs 3×15-25
8) Flat db Bench 3×12-15 superset with Tbar rows 3×15-25
9) Seated Cable row superset with incline flys both 3×15-25
10) Cable crossovers high to low superset with rear delt flys 3×15-25
11) Hanging leg raises 3×15-25
12) Crunches 3×25-40

End the workout with a series of push ups and pull ups or dips or some other body weight exercise done until failure. After this I did light cardio for about 15 minutes, usually walking at an incline or the stair master; enough to build up a good sweat.

Tuesday: Legs
7) Box squat or regular squat (I did box for four weeks, then switched to regular) 3×15-25
8) RDL’s from box 3×15-25
9) Single leg press 3×15-25
10) Leg extensions superset with leg curls 3×15-25
11) Standing calf raises 4×15-25
12) Seated calf raises 3×15-25

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Shoulders:

7) Seated Db Arnold presses (Slow and controlled) 3×15-25
8) Upright BB rows 3×15-25
9) Seated (no back rest!) Kettle Bell press 3×15-25
10) Lateral raises superset with front raises 3×15-25 each
11) Rear delt cable flys 3×15-25
12) Db or bb shrug 4×15-25

Stretch your shoulders out afterwards, they’ll be nice and tight. Finish the workout with 10-15 minutes of light cardio.

Thursday: Biceps, triceps, calves and abs:

9) Preacher curls superset with skull crushers 3×15-25
10) Incline db curls superset with cable press downs 3×15-25
11) Dips (weighted or not) superset with Single arm isolation db curls 3×15-25
12) Standing calf raises 3×15-25
13) Seated calf raises 3×15-25
14) Standing Oblique crunches with plate or kettle bell 4×20-30
15) Hanging leg raises side to side 3×20-25
16) Crunches (from the floor or from a declined bench) 3×30-50
End with 15 to 20 minutes of light cardio.

Friday: Back and Chest:

6) Barbell bench press superset with behind the neck pull downs 3×15-25
7) Incline db bench press superset with seated cable rows 3×15-25
8) Cable crossovers high to low superset with underhand grip bb row 3×15-25
9) Dips superset with close grip pull ups 3×15-25
10) Straight arm db pullovers or straight arm cable pull downs 4×15-25
End with light cardio 15-20 minutes

Week eight:

Finish strong.

Monday: Chest and Shoulders:

7) Db incline bench press 4×15-25
8) Db flat bench press 4×15-25
9) Kettle bell seated press 3×15-25
10) Seated db Arnold press 3×15-25
11) Db incline flys 3×15-25
12) Db or BB shrugs 4×15-25
End with light cardio

Tuesday: Back and Legs

9) Pull ups 3×15-25 (if not pull ups cable pull downs)
10) One arm db row 3×15-25
11) rear delt db flys 3×15-25
12) Squat (box or regular) 3×15-25
13) RDL’s from box 3×15-25
14) Leg press 3×15-25
15) Standing calf raises 4×15-25
16) Seated calf raises 3×15-25

End the workout on a bodyweight Quad matrix. 15 squats, 15 lunges (each leg), 15 prison squat jumps, 15 Russian hops (each leg). Immediately following this Stretch! I was super tight every time I finished this workout. Try to get 10-15 minutes light cardio in afterwards.

Wednesday: Biceps/ triceps/ abs

7) Rope pull downs superset with standing EZ bar curls 3×15-25
8) Db triceps kickbacks superset with db hammer curls 3×15-25
9) Db isolation curls superset with db overhead extensions 3×15-25
10) Hanging side to side leg raises 3×15-25
11) Crunches 3×15-25
12) Planks 3x 60 second holds
End with light cardio for 15-20 minutes

Thursday: Chest and Shoulders

8) Incline bb bench press 3×15-25
9) Flat db alternating bench press 3×15-25
10) Cable crossovers high to low 3×15-25
11) Lateral raises 3×15-25
12) Front raises 3×15-25
13) Upright rows 3×15-25
14) Bb shrugs 3×15-25

End with light cardio and plenty of stretching

Friday: Back and legs

11) Cable pull downs (reverse grip) 3×15-25
12) Single arm seated cable row (slow and controlled) 3×15-25
13) Rear delt cable flys 3×15-25
14) Leg extensions 4×15-25
15) Leg curls 4×15-25
16) Walking lunges 3×15-25
17) Standing calf raises 3×15-25
18) Seated calf raises 3×15-25
19) Standing Oblique crunches with KB or plate 3×15-25
20) Hanging straight leg raises 3×15-25

Stretch out and go for 15-20 minutes of cardio.

On days when you are working biceps after a back session, or any other muscle that could conflict with another, be sure to get a good bit of stretching and warming up. Working back to back like this is not terrible and it’s something I’ve done in many other splits, but it can be a bit jarring if you aren’t used to it.

Follow the reps by week like so:
Weeks 1 and 2 perform 12-15 reps.
Weeks 3 and 4 perform 8-10 reps.
Weeks 5 and 6 perform 5-8 reps.
Weeks 7 and 8 perform 15-25 reps.

The Diet I used while doing this program:
Breakfast:
• Four eggs
• one slice fat free cheese
• Kashi go lean cereal (or oat meal)
• fat free skim milk
• Cellucor CLK (2 capsules)
Midmorning snack (2 hours later)
• Can of pineapple chunks
• 1 serving fat free cottage cheese or Greek yogurt
• 1 scoop Cellucor Whey Protein in water
Lunch (2 hours later)
• 8 oz. (approximately) chicken breast or fish filet
• Broccoli
• whole grain wild rice or sweet potato or black beans
• Cellucor CLK (2 capsules)
Afternoon snack (1.5-2 hours pre workout)
• Can of tuna (Single serving)
• Mixed greens and spinach salad with light balsamic dressing (low sodium)
• handful of almonds
• Cellucor Alpha Amino
30 Mins before workout
• 1 banana,
• 1 scoop low fat/low sodium Peanut Butter
• I used Cellucor’s N0 Extreme pre workout. No creatine, plus an added fat burner complex. Really solid product if you haven’t tried it out.
• During my workout I used either another scoop of Cellucor Alpha Amino, or Cellucor BCAA’s. Water works just fine too.
• Post workout I did 1 scoop of Cellucor Whey.
Dinner
• Oz chicken breast, tilapia, salmon or tuna.
• Asparagus
• Sweet potato or Whole grain wild rice
• Cellucor CLK (2 capsules)

Before bed
Cottage cheese or Chobani Greek Yogurt individual serving, Cellucor ZMA
Typically one night (or 2) on the weekend I would treat myself to a steak. Grill it at home and try for a lean cut. Even a lean cut will be delicious after a week of chicken and fish.

Notice that I used quite a few supplements during this. Sense these workouts are high intensity, supplements are a good idea, but they are never essential. As long as you’re getting quality foods in your body you’ll be fine without. However, I do recommend them. And yes, Cellucor is my favorite brand.

Again I had a blast doing this program and the results were great. I hope you guys see similar ones if you try it out!
Tell your friends to follow me @theonepecwonder

ronnie-coleman-18

Ultimate Squat Routine

Below is an article that I wrote about a year ago. It’s not your normal squat program at all! This thing is for Olympic weightlifters and powerlifters alike. If you are having trouble getting that squat up, here is your plan.

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Ultimate Squat Cycle

20141117-180404-65044342.jpg

To date I have written about two different squat cycles: the Eze Front Squat Program, and the Chain Squat Routine. Each time that I published those articles several people asked me what to do on the other days, so here is a full squat routine. This would be a great routine for someone who needs a big boost in general strength, or for a powerlifter trying to get yoked.

I have combined three of the best routines that I have used to formulate what I believe to be the best squat routine on record. I have combined the Eze Front Squat Routine, The Max Effort Chain Squat, and the LSU Rep Max Routine. This work out will give you hypertrophy, absolute strength, and stabilization. It’s basically everything Jacked!!!!

Monday Back Squat Rep Max Routine

Week 1 10RM, then -5 & -10% for 10
Week 2 10RM, then -5 & -10% for 10
Week 3 10 RM, then -5 & -10% for 10
Week 4 -10% of Best 10RM for 2 sets of 10
Week 5 5RM, then -5 & -10% for 5
Week 6 5 RM, then -5 & -10% for 5
Week 7 5 RM, then -5 & -10% for 5
Week 8 -10% o of Best 5RM for 3 set of 5
Week 9 3RM, then -5 & -10% for 3
Week 10 3RM, then -5 & -10% for 3
Week 11 3RM, then -5 & -10% for 3
Week 12 -20% of Best 3RM, for 3×3

Wednesday The Eze Front Squat Program:

Front Squat Time Paused in Bottom and Top Reps and Sets
week 1 7 seconds in bottom, 15 seconds in top Max, then 80% 3×3
week 2 7 seconds in bottom, 15 seconds in top Max, then 83% 3×3
Week 3 7 seconds in bottom, 15 seconds in top Max, then 85% 3×3
week 4 5 seconds in bottom, 12 second in top Max, then 80% 3×3
Week 5 5 seconds in bottom, 12 second in top Max, then 83% 3×3
week 6 5 seconds in bottom, 12 second in top Max, then 85% 3×3
week 7 3 seconds in bottom, 10 seconds in top Max, then 80% 3×3
week 8 3 seconds in bottom, 10 seconds in top Max, then 83% 3×3
week 9 3 seconds in bottom, 10 seconds in top Max, then 85% 3×3
Week 10 1 second in bottom, 7 seconds in top Max, then 80% 3×3
Week 11 1 second in bottom, 7 seconds in top Max, then 83% 3×3
Week 12 1 second in bottom, 7 seconds in top 80% of max for 3×3

Here is the link to the original routine:

https://www.mashelite.com/life-changing-front-squat-routine-just-ask-eze/

Friday Chain Back Squat Max Effort:
Here’s the workout:
Always warm up with full depth, ex. 35%/5, 45%/3, 55%/3,65%/2,75%/2, 85%/1, and start chains.
Week 1 max 3 4″ above parallel, then 85%/3×3 full depth
Week 2 Max 3 4″ above parallel, then 88%/3×3 full depth
Week 3 max 1 4″ above parallel, then 90%/2×2 full depth
Week 4 max 1 4″ above parallel, then 93%/1rep x 3 sets full depth
Week 5 Deload paused squats 3RM, then -10%/3 full depth
Week 6 max 3 2″ above, then 88%/3×3 full depth
Week 7 max 3 2″ above, then 90%/2×2 full depth
Week 8 Max 1 2″ above, then 93%/2 full depth
Week 9 max 1 2″ above, then 95%/1 full depth
Week 10 Deload paused squats 1RM, then -15%/3
Week 11 Max 1 4″ above, then 90%/1, 95%/1, then max full depth
Week 12 work up to 105% of full max to 4″ above, then 90%/1, 95%/1, then max full depth

Here is the link to the original article:

https://www.mashelite.com/chain-squat-program-how-i-squatted-805lbs-raw/

I am excited to hear the results from this routine. Like always if you have questions, drop me a line!

To join our online Mash Mafia Weightlifting Team, go to: https://www.mashelite.com/join-the-online-team/. For a consultation from me about anything that you want to talk about, go to: https://www.mashelite.com/online-programming/.

Learn 2 Lift Seminars are going all over the USA this year! I will be in:

Roxboro, NC
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Columbia, MD
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Message me for information regarding hosting a seminar!

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20131126-100703.jpg

Getting Jacked in a Rush 12 Week Workout

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Getting Jacked in a Rush 12 Week Workout

travis-deadlift

It has been brought to my attention that most of my workouts take 1.5 to 2 hours, and that the volume is extremely high. That is probably true as I am used to programming for elite athletes. Today I have a program for all of you Barbell Lovers that also have a life.

Sometimes I forget that most of you have jobs and families. I am surrounded by people that live in a gym twice per day every day, so reality slips my minds once in a while. That’s funny because I work about seventy hours every week, and I have a family that I adore. Working out is still important, but I only get about one hour three times per week. Well today, I am coming back to earth with this awesome program.

This program still has all of my favorite elements like paused pulls and squats. I am also pausing the jerks in different stages to stabilize those positions. The EMOMs or Every Minute on the Minutes are used for a lot of the Olympic movements and Deadlifts mainly because there isn’t a big eccentric portion of either. The EMOM allows you to focus on each and every rep, while still getting the volume.

There are elements of Olympic Weightlifting and Powerlifting. This shows how easy it is to combine the sports. However if you want to focus on one or the other, feel free! You can always trim out what you don’t want to do.

I have also added sections for you to work on maintaining or achieving muscular balance. At the end, I will list a chart of exercises to choose from. This is just a way to stay jacked all over!

Here is what it looks like:

Week 1
Day 1
Snatch Paused 3 sec 2 inches off Floor 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 10RM, then -10% for 2×10
Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work

Day 2
Bench 10RM, then -10% for 2×10
Push Press 8RM, then -10% for 2×8
Dip 3 sets x 10 reps
Upper Muscular Balance Work

Day 3
Clean & Jerk Paused 3 sec in the Dip & Catch of the Jerk 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat Paused 5 sec in the hole 5RM with the Pauses, then -10% for 2×5 not paused
Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week

Day 4
Snatch Pull x 2, to Snatch with 3 sec Pause in Catch, & OH Squat 1RM, then -20% x 2 sets
Closegrip Bench 5RM, then -10% for 2×5
Bentover Rows 10RM, then -10% for 2×10

Day 5
Clean, Front Squat x 2, and 2 Jerks 1RM, then -20% x 2 sets
Deadlift Paused 3 sec 2 inches off the Floor 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
GHDs 3 sets x 8 Reps
Core Muscular Balance Work

Week 2
Day 1
Snatch Paused 3 sec 2 inches off Floor 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 10RM, then -10% for 2×10
Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work

Day 2
Bench 10RM, then -10% for 2×10
Push Press 8RM, then -10% for 2×8
Dip 3 sets x 10 reps
Upper Muscular Balance Work

Day 3
Clean & Jerk Paused 3 sec in the Dip & Catch of the Jerk 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat Paused 3 sec in the hole 5RM with the Pauses, then -10% for 2×5 not paused
Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week

Day 4
Snatch Pull x 1, to Snatch with 3 sec Pause in Catch, & OH Squat 1RM, then -20% x 2 sets
Closegrip Bench 5RM, then -10% for 2×5
Bentover Rows 10RM, then -10% for 2×10

Day 5
Clean, Front Squat x 2, and Jerk 1RM, then -20% x 2 sets
Deadlift Paused 3 sec 2 inches off the Floor 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
GHDs 3 sets x 8 Reps
Core Muscular Balance Work

Week 3
Day 1
Snatch Paused 3 sec 2 inches off Floor 70% for 12 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 8RM, then -10% for 2×8
Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work

Day 2
Bench 8RM, then -10% for 2×8
Push Press 6RM, then -10% for 2×6
Dip 3 sets x 10 reps
Upper Muscular Balance Work

Day 3
Clean & Jerk Paused 3 sec in the Dip & Catch of the Jerk 70% for 12 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat Paused 1 sec in the hole 5RM with the Pauses, then -10% for 2×5 not paused
Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week

Day 4
Snatch Pull x 1, to Snatch with 3 sec Pause in Catch 1RM, then -20% x 2 sets
Closegrip Bench 5RM, then -10% for 2×5
Bentover Rows 8RM, then -10% for 2×8

Day 5
Clean, Front Squat, and Jerk 1RM, then -20% x 2 sets
Deadlift Paused 3 sec 2 inches off the Floor 70% for 12 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
GHDs 3 sets x 8 Reps
Core Muscular Balance Work Core Muscular Balance Work

Week 4
Day 1
Snatch 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 8RM, then -10% for 8
Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work

Day 2
Bench 8RM, then -10% for 8
Push Press 6RM, then -10% for 6
Dip 3 sets x 10 reps
Upper Muscular Balance Work

Day 3
Clean & Jerk 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat 5RM, then -10% for 2×5
Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week

Day 4
Snatch Pull x 1, to Snatch 1RM, then -20% for 2×2
Closegrip Bench 5RM, then -10% for 5
Bentover Rows 8RM, then -10% for 8

Day 5
Clean and Jerk 1RM, then -20% for 2×2
Deadlift 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
GHDs 3 sets x 8 Reps
Core Muscular Balance Work Core Muscular Balance Work

Week 5
Day 1
Snatch Paused 3 sec at Knee 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 5RM, then -10% for 2×5
Sumo Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work

Day 2
Bench 5RM, then -10% for 2×5
Push Press 5RM, then -10% for 2×5
DB Tricep Externsion 6 sets x 8 reps with 30 sec rest between sets
Upper Muscular Balance Work

Day 3
Clean & Jerk Paused 3 sec in the Dip of the Jerk 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat Paused 5 sec in the hole 3RM with the Pauses, then -10% for 2×3 not paused
Asymetrical Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week

Day 4
Snatch Pull x 2, to Snatch with 3 sec Pause in Catch, & OH Squat x2 1RM, then -20% x 2 sets
Closegrip Bench 3RM, then -10% for 2×3
Bentover Rows 5RM, then -10% for 2×5

Day 5
Clean Pull, Clean, Front Squat x 2, and 2 Jerks 1RM, then -20% x 2 sets
Deadlift Paused 3 sec at Knee 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Unilateral RDLs 3 sets x 8 Reps ea leg
Core Muscular Balance Work

Week 6
Day 1
Snatch Paused 3 sec at Knee 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 5RM, then -10% for 2×5
Sumo Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work

Day 2
Bench 5RM, then -10% for 2×5
Push Press 5RM, then -10% for 2×5
DB Tricep Externsion 6 sets x 8 reps with 30 sec rest between sets
Upper Muscular Balance Work

Day 3
Clean & Jerk Paused 3 sec in the Dip of the Jerk 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat Paused 3 sec in the hole 3RM with the Pauses, then -10% for 2×3 not paused
Asymetrical Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week

Day 4
Snatch Pull x1, to Snatch with 3 sec Pause in Catch, & OH Squat x2 1RM, then -20% x 2 sets
Closegrip Bench 3RM, then -10% for 2×3
Bentover Rows 5RM, then -10% for 2×5

Day 5
Clean, Front Squat x 2, and 2 Jerks 1RM, then -20% x 2 sets
Deadlift Paused 3 sec at Knee 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Unilateral RDLs 3 sets x 8 Reps ea leg
Core Muscular Balance Work

Week 7
Day 1
Snatch Paused 3 sec at Knee 70% for 12 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 5RM, then -10% for 2×5
Sumo Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work

Day 2
Bench 5RM, then -10% for 2×5
Push Press 5RM, then -10% for 2×5
DB Tricep Externsion 6 sets x 8 reps with 30 sec rest between sets
Upper Muscular Balance Work

Day 3
Clean & Jerk Paused 3 sec in the Dip of the Jerk 70% for 12 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat Paused 1 sec in the hole 3RM with the Pauses, then -10% for 2×3 not paused
Asymetrical Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week

Day 4
Snatch Pull x1, to Snatch with 3 sec Pause in Catch, & OH Squat x1 1RM, then -20% x 2 sets
Closegrip Bench 3RM, then -10% for 2×3
Bentover Rows 5RM, then -10% for 2×5

Day 5
Clean, Front Squat, and 2 Jerks 1RM, then -20% x 2 sets
Deadlift Paused 3 sec at Knee 70% for 12 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Unilateral RDLs 3 sets x 8 Reps ea leg
Core Muscular Balance Work

Week 8
Day 1
Snatch Paused 1 sec at Knee 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Back Squat 5RM, then -10% for 5
Sumo Goodmorning 3 sets x 10 reps
Lower Muscular Balance Work

Day 2
Bench 5RM, then -10% for 5
Push Press 5RM, then -10% for 5
DB Tricep Externsion 4 sets x 8 reps with 30 sec rest between sets
Upper Muscular Balance Work

Day 3
Clean Paused 1 sec at Knee & Jerk 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Front Squat 3RM, then -10% for 3
Asymetrical Farmer Walks Start with a moderat weight walking 45 seconds x 3 sets
If You complete all 3 sets without sitting the weight down,
increase the weigth by 5-10lbs the next week

Day 4
Snatch, & OH Squat x1 1RM, then -20% x 2×2 sets
Closegrip Bench 3RM, then -10% for 2×3
Bentover Rows 5RM, then -10% for 5

Day 5
Clean, Front Squat, and Jerk 1RM, then -20% x 2 sets
Deadlift 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but don’t exceed 90%
Unilateral RDLs 3 sets x 8 Reps ea leg
Core Muscular Balance Work Core Muscular Balance Work

Week 9
Day 1
Snatch Paused 3 sec in Catch Position 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but no misses
Back Squat 3RM, then -10% for 2×3
RDLs 3 sets x 8 reps
Lower Muscular Balance Work

Day 2
Bench 3RM, then -10% for 2×3
Push Press 3RM, then -10% for 2×3
Old School Skull Crushers 6 sets x 8 reps with 30 sec rest between sets
Upper Muscular Balance Work

Day 3
Clean & Jerk Paused 3 sec in the Catch of the Jerk 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but no misses
Front Squat Paused 5 sec in the hole 1RM with the Pauses, then -20% for 2×3 not paused

Day 4
Snatch Pull x 2, to Snatch 1RM, then -20% x 2 sets
Floor Presses 5RM, then -10% for 2×5
KB Bat Wing Rows 3 sets x 8 Reps

Day 5
Clean Pull, Clean and 2 Jerks 1RM, then -20% x 2 sets
Deadlift 70% for 8 sets x 1 Rep Every Minute on the Minute, work up
but no misses
Kang Squats 3 sets x 8 Reps
Core Musclar Balance

Week 10
Day 1
Snatch Paused 3 sec in Catch Position 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but no misses
Back Squat 3RM, then -10% for 2×3
RDLs 3 sets x 8 reps
Lower Muscular Balance Work

Day 2
Bench 3RM, then -10% for 2×3
Push Press 3RM, then -10% for 2×3
Old School Skull Crushers 6 sets x 8 reps with 30 sec rest between sets
Upper Muscular Balance Work

Day 3
Clean & Jerk Paused 3 sec in the Catch of the Jerk 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but no misses
Front Squat Paused 3 sec in the hole 1RM with the Pauses, then -20% for 2×3 not paused

Day 4
Snatch Pull to Snatch 1RM, then -20% x 2 sets
Floor Presses 5RM, then -10% for 2×5
KB Bat Wing Rows 3 sets x 8 Reps

Day 5
Clean and 2 Jerks 1RM, then -20% x 2 sets
Deadlift 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
but no misses
Kang Squats 3 sets x 8 Reps
Core Muscular Balance

Week 11
Day 1
Snatch 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
Back Squat 3RM, then -10% for 2×3
RDLs 3 sets x 8 reps

Day 2
Bench 3RM, then -10% for 2×3
Push Press 3RM, then -10% for 2×3
Old School Skull Crushers 6 sets x 8 reps with 30 sec rest between sets

Day 3
Clean & Jerk 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
Front Squat Paused 1 sec in the hole 1RM with the Pauses, then -20% for 2×3 not paused

Day 4
Snatch 1RM, then -20% for 2 x 2
Floor Presses 5RM, then -10% for 2×5
KB Bat Wing Rows 3 sets x 8 Reps

Day 5
Clean and Jerk 1RM, then -20% for 2 x 2
Deadlift 70% for 10 sets x 1 Rep Every Minute on the Minute, work up
Kang Squats 3 sets x 8 Reps

Week 12
Day 1
Snatch 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but not past 80%
Back Squat 1RM

Day 2
Bench 1RM
Push Press 3RM
Old School Skull Crushers 3 sets x 8 reps with 30 sec rest between sets

Day 3
Clean & Jerk 70% for 6 sets x 1 Rep Every Minute on the Minute, work up
but not past 80%
Front Squat 1RM

Day 4
Snatch Max
KB Bat Wing Rows 3 sets x 8 Reps

Day 5
Clean and Jerk Max
Deadlift Max

Muscular Balance Work:

Upper Body Bro
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
Pullups 8-15 reps x 3-4 sets
KB Upright Rows 8-15 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 Body Bro
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

Pick 1-2 in ea section on prescribed day

I am excited for all of you to try this plan, and get some major results. Let me know if you have any questions, and I will try to answer. Good-luck!

Coach Mash

Chain Squat Program! How I Squatted 805lbs Raw!

Join the Eat & Lift What You Want Team!

Check out the Mash Mafia Online Team!

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Chain squats is a program I used during my last serious phase of professional powerlifting. It helped me squat an easy 805lbs raw at 220lbs. Several of my Mash Mafia Online and on site Powerlifters and Weightlifters are about to try it. You will need two logging chains or Spud Straps that will hang down from a power rack or mono lift.

We will be using the chains like a box in that we will squat down until the bar rests in the chains. Then we will explode up. You will learn to unload and then reload the hips to begin the ascent. The biggest advantage to the chains is less impact on the spine. Sitting onto a box no matter how you spin it, is rough on the spine.

The first thing that you need to do is mark the chains with colored tape marking where the chains or straps are secured for you to perform a squat at 4″ and 2″ above parallel. We are using the chains like boards in the bench press. Simply put, we are preparing the CNS for heavier weight. Most squat battles are won the second we pick the weight up. If it feels light, then we crush it. If it feels heavy, then we get crushed. The second benefit is the post activation propitiation that occurs. You will be able to go much heavier in the above parallel squats, so basically you load your muscles for super heavy weight. Then you drop back to your full depth weight, and your body crushes the lighter weight. I guess the fancy word is Post Activation Potentiation, but you get the picture.

Here’s the workout:

Always warm up with full depth, ex. 35%/5,45%/3,55%/3,65%/2,75%/2, 85%/1, and start chains.

Week 1 max 3 4″ above parallel, then 85%/3×3 full depth
Week 2 Max 3 4″ above parallel, then 88%/3×3 full depth
Week 3 max 1 4″ above parallel, then 90%/2×2 full depth
Week 4 max 1 4″ above parallel, then 93%/1rep x 3 sets full depth
Week 5 Deload paused squats 3RM, then -10%/3 full depth
Week 6 max 3 2″ above, then 88%/3×3 full depth
Week 7 max 3 2″ above, then 90%/2×2 full depth
Week 8 Max 1 2″ above, then 93%/2 full depth
Week 9 max 1 2″ above, then 95%/1 full depth
Week 10 Deload paused squats 1RM, then -15%/3
Week 11 Max 1 4″ above, then 90%/1, 95%/1, then max full depth
Week 12 work up to 105% of full max to 4″ above, then 90%/1, 95%/1, then max full depth

I would do this on a max effort kind of day. I would still back squat on another day with a volume focus, and then Front squat on another. It would look something like this:

Monday Back Squat Volume

Wednesday Front Squat Volume

Friday Max Effort Chain Squat Routine

This plan is guaranteed to increase your numbers. This routine works well for Powerlifters and Weightlifters alike. Look we are looking to add more Weightlifters and Powerlifters to the Mash Mafia Online Team, go to www.MashElite.com/join-the-online-team/ for more information.

Check out our Learn 2 Lift Seminars at www.MashElite.com/seminars/! We will be in Alabama at CrossFit Protocol this weekend, and all over North Carolina in the coming weeks.

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Mash Mafia’s 9 Week Freaky Strong Program

Mash Mafia Freaky Strong

travis-deadlift

I am excited to finally roll out this program that I have been personally performing for the last 7 weeks. First I want to remind you all of a couple of things:

I’ll be teaching a Learn 2 Lift Clinic in San Antonio next weekend April 11-12 at Mission CrossFit, and then April 18-19 I’ll be at CrossFit Whitby in Ontario. For a complete list of Clinics and for tickets, click on the link below:

Learn 2 Lift Clinics

And until midnight tomorrow night April 6, I am giving $75 off Online Coaching with Coach Mash. Click on the link below to find out more:

Online Coaching with Coach Mash $75 Off with Coupon Code MASHCOACH

Ok here is the workout that I have been doing, and most of the Onsite Members of the Mash Compound are doing. It’s a combination or Olympic weightlifting, powerlifting, and Muscular balance work. All of my rep maxes have gone through the roof, and now I am performing multiple reps of what I was maxing.

If you want to just perform powerlifting, I suggest taking the snatch and clean & jerk work out. However, I suggest leaving the carry work and the other imbalance work to improve overall muscular balance. This will keep the body firing all fibers efficiently, and it will help to prevent injuries.

This cycle would be great to use in preparation for a powerlifting meet. I am using it to prepare for my first meet back. My minimum goals are a 725+ Back Squat, 400+ Bench Press, and 750+ Deadlift. This will get me back in the game, and then I will start chipping away at the records. What I didn’t include in this workout is the GridStyle work that I am performing like skills practice and cardiovascular conditioning. I am still training for next year. I just need to pick the situation that will fit my family.

This workout has also helped Cooper Hanson, one of my Junior lifters, increase his general strength, and helped him PR his weightlifting numbers as well. If general strength is your issue, this workout will allow you to get strong and practice the Olympic lifts enough that PRs should accompany this cycle.

There are several exercises in this plan that I use for targeting muscular imbalances like: overhead carries, Farmers walk, and upright rows. Improving muscular balance will only help prime the body for optimal fiber recruitment, and once again will aid in injury prevention.

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Freaky Strong

Week 1
Day 1
Clean EMOM 75% EMOM x 10 work up but no misses
Bench Press 8RM, then -10% for 2×8
Standing Press 5RM, then -10% for 2×5
Pullups use weight if possible 5-8 reps x 3
DB Tricep Extensions/6 ss Pushdowns/10 x 6 sets

Day 2
Snatch Paused in Catch 3 sec 70% EMOM x 10 work up but no misses
Squat First Rep Only Paused 3 sec 5RM, then -10% for 2×5 not paused
Deadlift Paused 3 sec at knee 1st rep only 3RM with Pause, then -10% for 2×3 not paused
GHDs ss Lunges 8 reps of each x 3 sets each
BB Hip Ups with Band around Knees 10 reps x 3

Day 3
Front Squat Paused 5 Sec 1RM Paused, then -20% for 3×3 not paused
2 Board Bench Closegrip Bench 3RM
Closegrip Bench to Chest 5RM, then -10% for 5
Push Press 5RM, then -5&-10% for 5
Rows 10 reps x 3
Bro Session Upper Body

Day 4
Snatch Paused 3 sec 2 inches off Ground & in catch 3 sec 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Clean & Jerk Paused 3 sec 2 inches off Ground & in the split of jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Unilateral Farmer’s Walk w Fat Grip 25m per hand x 3 ea
KB Upright Rows 10 ea hand x 3
Waiter’s Squat DB Fat Grip 10 ea hand x 3
Bro Session

Day 5
Jerk 1RM Paused 5 sec in Dip & Catch, then -20% for 3 not paused
Squat First Rep Only Paused 5 sec 3RM Paused, then -10% for 2×3 not paused
Deadlift off Blocks Bar at Knee 5RM, then -10% for 5
Unilateral RDLS 3 sets x 8 reps ea leg
Axle Bar OH Carries 50m x 3

Week 2

Day 1
Clean EMOM 75% EMOM x 12 work up but no misses
Bench Press 8RM, then -10% for 2×8
Standing Press 5RM, then -10% for 2×5
Pullups 5-8 x 3
DB Tricep Extensions/6 ss Pushdowns/10 x 6 sets

Day 2
Snatch Paused in Catch 3 sec 70% EMOM x 12 work up but no misses
Squat First Rep Only Paused 2 sec 5RM, then -10% for 2×5 not paused
Deadlift Paused 2 sec at knee 1st rep only 3RM with Pause, then -10% for 2×3 not paused
GHDs ss Lunges 8 reps x 3
BB Hip Ups 10 reps x 3

Day 3
Front Squat Paused 3 Sec 1RM Paused, then -20% for 3×3 not paused
2 Board Bench Closegrip 3RM
Closegrip Bench to Chest 5RM, then -10% for 5
Push Press 5RM, then -5&-10% for 5
Rows 10 reps x 3
Bro Session Upper

Day 4
Snatch Paused 2 sec 2 inches off Ground & in catch 2 sec 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Clean & Jerk Paused 2 sec 2 inches off Ground & in the split of jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Unilateral Farmer’s Walk w Fat Grip 25m per hand x 3 ea
KB Upright Rows 10 ea hand x 3
Waiter’s Squat DB Fat Grip 10 ea hand x 3
Bro Session

Day 5
Jerk 1RM Paused 5 sec in Dip & Catch, then -20% for 3 not paused
Squat First Rep Only Paused 3 sec 3RM Paused, then -10% for 2×3 not paused
Deadlift off Blocks Bar at Knee 3RM, then -10% for 3
Unilateral RDLS 3 sets x 8 reps ea leg
Axle Bar OH Carries 50m x 3

Week 3

Day 1
Clean EMOM 75% EMOM x 15 work up but no misses
Bench Press 8RM, then -5&-10% for 8
Standing Press 5RM, then -5&-10% for 5
Pullups 5-8 x 3
Bro Session

Day 2
Snatch Paused in Catch 3 sec 70% EMOM x 15 work up but no misses
Squat First Rep Only Paused 1 sec 5RM, then -10% for 2×5 not paused
Deadlift Paused 1 sec at knee 1st rep only 3RM with Pause, then -10% for 2×3 not paused
GHDs ss Lunges 8 reps x 3
BB Hip Ups 10 reps x 3

Day 3
Front Squat Paused 1 Sec 1RM Paused, then -20% for 2 sets x 3 not paused
1 Board Bench Closegrip 3RM
Closegrip Bench to Chest 5RM, then -10% for 5
Push Press 5RM, then -5&-10% for 5
Rows 10 reps x 3
Bro Session

Day 4
Snatch Paused 1 sec 2 inches off Ground & in catch 1 sec 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Clean & Jerk Paused 1 sec 2 inches off Ground & in the split of jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Unilateral Farmer’s Walk w Fat Grip 25m per hand x 3 ea
KB Upright Rows 10 ea hand x 3
Waiter’s Squat DB Fat Grip 10 ea hand x 3
Bro Session

Day 5
Jerk 1RM Paused 3 sec in Dip & Catch, then -20% for 2 not paused
Squat First Rep Only Paused 1 sec 3RM Paused, then -10% for 2×3 not paused
Deadlift off Blocks Bar at Knee 1RM, then -20% for 3
Unilateral RDLS 3 sets x 8 reps ea leg
Axle Bar OH Carries 50m x 3

Week 4

Day 1
Clean EMOM 75% EMOM x 8 work up but no misses
Bench Press 5RM, then -10% for 5
Standing Press 3RM, then -5&-10% for 3
Pullups 5-8 x 3
Bro Session

Day 2
Snatch Paused in Catch 1 sec 70% EMOM x 8 work up but no misses
Squat 5RM
Deadlift 2RM
BB Hip Ups 10 reps x 3

Day 3
Front Squat 1RM
1 Board Bench Closegrip 1RM
Closegrip Bench to Chest 3RM
Push Press 3RM
Rows 10 reps x 3
Bro Session

Day 4
Snatch 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max allowed 1 miss
Clean & Jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max allowed 1 miss
Bro Session

Day 5
Jerk 1RM
Squat 3RM
Deadlift off Blocks Bar Below Knee 1RM
Unilateral RDLS 3 sets x 8 reps ea leg

Week 5
Day 1
Clean & Jerk 75%x1 EMOM x 10 work up
Bench Press 5RM, then -5&-10% for 5
Standing Press 3RM, then -5&-10% for 3
Pullups 5-8 x 3
DB Tricep Extensions 8×8

Day 2
Snatch 75%x1 EMOM x 10 work up
Squat First Rep Only Paused 3 sec 3RM Paused , then -10% for 2×3
Deadlift Paused 3 sec 2 inches off Ground 75%x1 EMOM x 10 work up
GHDs ss Rear Leg Elevated Split Squats 8 reps each x 3 sets
Elevated BB Hip Ups with Band Around Knees 10 reps x 3

Day 3
Front Squat 5RM, then -10% for 2×5
1 Board Bench Closegrip 5RM
Closegrip Bench to Chest 3RM, then -10% for 3
Push Press 3RM, then -5&-10% for 3
BB Rows Paused on Chest 10 reps x 3
Bro Session Upper

Day 4
Snatch Paused 1 sec at Knee & in catch 3 sec 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Clean & Jerk Paused 1 sec at Knee & 3 sec in the split of jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Bilateral Farmer’s Walk with Fat Grips 25m per hand x 3 ea
KB Upright Rows 10 ea hand x 3
Unilateral OH Squat with Fat Grip DB 10 ea hand x 3

Day 5
Jerk Paused 5 sec 1RM Paused in Catch, then -20% for 3 not paused
Squat Paused 5 sec 1RM Paused, then -20% for 2×3 not paused
Deadlift off Low Blocks Bar 6 inches off Ground 5RM, then -10% for 2×5
Unilareral RDLs 8Reps ea leg x 3
Unilateral Fat Grip DB Overhead Carries 50m ea x 3

Week 6
Day 1
Clean & Jerk 75%x1 EMOM x 12 work up
Bench Press 5RM, then -5&-10% for 5
Standing Press 3RM, then -5&-10% for 3
Pullups 5-8 x 3
DB Tricep Extensions 8×8

Day 2
Snatch 75%x1 EMOM x 12 work up
Squat First Rep Only Paused 2 sec 3RM Paused , then -10% for 2×3
Deadlift Paused 2 sec 2 inches off Ground 75%x1 EMOM x 10 work up
GHDs ss Rear Leg Elevated Split Squats 8 reps each x 3 sets
Elevated BB Hip Ups with Band Around Knees 10 reps x 3

Day 3
Front Squat 5RM, then -10% for 2×5
1 Board Bench Closegrip 3RM
Closegrip Bench to Chest 3RM, then -10% for 3
Push Press 3RM, then -5&-10% for 3
BB Rows Paused on Chest 10 reps x 3
Bro Session Upper

Day 4
Snatch Paused 1 sec at Knee & in catch 2 sec 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Clean & Jerk Paused 1 sec at Knee & 2 sec in the split of jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Bilateral Farmer’s Walk with Fat Grips 25m per hand x 3 ea
KB Upright Rows 10 ea hand x 3
Unilateral OH Squat with Fat Grip DB 10 ea hand x 3

Day 5
Jerk Paused 3 sec in catch 1RM Paused in Catch, then -20% for 3 not paused
Squat Paused 3 sec 1RM Paused, then -20% for 2×3 not paused
Deadlift off Low Blocks Bar 6 inches off Ground 3RM, then -10% for 2×3
Unilareral RDLs 8Reps ea leg x 3
Unilateral Fat Grip DB Overhead Carries 50m ea x 3
OH Carries 50m x 3

Week 7
Day 1
Clean & Jerk 75%x1 EMOM x 15 work up
Bench Press 5RM, then -5&-10% for 5
Standing Press 3RM, then -5&-10% for 3
Pullups 5-8 x 3
DB Tricep Extensions 8×8

Day 2
Snatch 75%x1 EMOM x 15 work up
Squat First Rep Only Paused 1 sec 3RM Paused , then -10% for 2×3
Deadlift Paused 1 sec 2 inches off Ground 75%x1 EMOM x 12 work up
GHDs ss Rear Leg Elevated Split Squats 8 reps each x 3 sets
Elevated BB Hip Ups with Band Around Knees 10 reps x 3

Day 3
Front Squat 5RM, then -10% for 2×5
1 Board Bench Closegrip 3RM
Closegrip Bench to Chest 3RM, then -10% for 3
Push Press 3RM, then -5&-10% for 3
BB Rows Paused on Chest 10 reps x 3
Bro Session Upper

Day 4
Snatch Paused 1 sec at Knee & in catch 1 sec 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Clean & Jerk Paused 1 sec at Knee & 1 sec in the split of jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Bilateral Farmer’s Walk with Fat Grips 25m per hand x 3 ea
KB Upright Rows 10 ea hand x 3
Unilateral OH Squat with Fat Grip DB 10 ea hand x 3

Day 5
Jerk Paused 3 sec in catch 1RM Paused in Catch, then -20% for 3 not paused
Squat Paused 1 sec 1RM Paused, then -20% for 2×3 not paused
Deadlift off Low Blocks Bar 6 inches off Ground 1RM, then -20% for 2×3
Unilareral RDLs 8Reps ea leg x 3
Unilateral Fat Grip DB Overhead Carries 50m ea x 3

Week 8
Day 1
Clean & Jerk 75%x1 EMOM x 8 work up
Bench Press 3RM, then -10% for 2×3
Standing Press 1RM, then -20% for 3
Pullups 5-8 x 3
DB Tricep Extensions 8×8

Day 2
Snatch 75%x1 EMOM x 8 work up
Squat 3RM Paused , then -10% for 3
Deadlift 75%x1 EMOM x 8 work up
GHDs ss Rear Leg Elevated Split Squats 8 reps each x 3 sets
Elevated BB Hip Ups with Band Around Knees 10 reps x 3

Day 3
Front Squat 5RM
1 Board Bench Closegrip 1RM
Bench Press Regular Grip 1RM
Push Press 3RM
BB Rows Paused on Chest 10 reps x 3
Bro Session Upper

Day 4
Snatch 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max allowed 2 misses
Clean & Jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max allowed 2 misses
Bilateral Farmer’s Walk with Fat Grips 25m per hand x 3 ea
Unilateral OH Squat with Fat Grip DB 10 ea hand x 3

Day 5
Jerk 1RM
Squat 1RM then -20% for 3
Deadlift off Low Blocks Bar 6 inches off Ground 1RM
Unilareral RDLs 8Reps ea leg x 3
Unilateral Fat Grip DB Overhead Carries 50m ea x 3

Week 9 Taper
Day 1
Clean & Jerk Work up to 85% for 2 sets of 1 rep
Standing Press 1RM
Pullups 5-8 x 3

Day 2
Snatch Work up to 85% for 2 sets of 1 rep
Back Squat Work up to 85% for 2 sets of 1 rep
Deadlift 70%x1 EMOM x 4
Elevated BB Hip Ups with Band Around Knees 10 reps x 3

Day 3
Mobility and Bar Work

Day 4
Snatch Max
Clean & Jerk Max
Abdominal Work

Day 5
Back Squat Max using 110% for Walkout before maxing
Bench Press Max (work up to 90% to chest then work up to 105% to 2 Board, then back to 93% to chest and max
Deadlift Max

I hope you enjoy the plan. It has been a lot of fun for our team to attack this thing. Rep maxes always keeps the athlete on his or her toes to perform at the best possible rate for the day. The Day 3 Bro Session should consist of exercises that will target any weakness like: upper back, rear delts, tricep, or scapula stabilization. If you are a functional athlete (CrossFit or Grid), I would add some skill work (ex. rope climbs, muscle-ups, and/or handstand push-ups) on days 1&3. You can add some cardiovascular work on almost any of the days as long as the intensity is low. I have been rowing at least 2-3 days per week because rowing doesn’t appear to take away from my strength at all. Good-luck getting Freak Strong!!!

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