Category Archives for "Free Workouts"

New RBCP Olympic Weightlifting Plan Strength Focused

Here is the new plan in its entirety. We are focusing on strength in this one with slightly lower percentages on the main lifts. The Bro Sessions are an added piece of the puzzle where I am allowing the athlete to choose one ore two movements in a bodybuilding way to bring up weaknesses. This is a principle that I learned from Louie Simmons.

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New RBCP Plan Strength Focused
Week 1
Monday

Snatch Push Press to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1,70/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 82x1x2
Hang Clean & Jerk 30×1+4, 40×1+3, 50/1+3,60/1+2, 70/1+2 x 2
Snatch Pulls 100%/2×3 working up heavy
Box Jumps 85% of max height/5reps x 4 sets

Tuesday
Push Press Behind Neck Medium Grip, 5RM, then -5&-10% for 5
Squat Paused 2 sec in bottom 10RM, then -5&-10% for 10
Closegrip Bench Press 10RM, then -5&-10% for 10
RDLs 8 reps x 3

Wednesday
a.m.
Hang Snatch below knee/at knee 30×1+1,40×1+1, 50×1+1, 60×1+1, 70×1+1 x 2
Jerk from Split Behind 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 82x1x2
BB Bentover Rows 10RM, then -5&-10% for 10
Prisoner Squat Jumps 8 rep x 3 sets
Clean Pulls 100%/2 x 3
Bro Session

Thursday
Front Squat Paused 3 sec in bottom 5RM, then -5&-10% for 5
GHDs 8 reps x 3 sets

Friday
Snatch Pull to Snatch 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean, 2 Front Squats & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 5RM, then -5&-10% for 5
Push Press 10RM, then -5&-10% for 10
Clean Deadlift (Focus Position) 5RM, then -5&-10% for 5
Bro Session

Week 2
Monday

Snatch Push Press to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1,70/2+1
Snatch 45×3,55×3,65×2, 75×3,80x2x2, 82x1x2
Hang Clean & Jerk 30×1+4, 40×1+3, 50/1+3,60/1+2, 70/1+2, 73/1+2
Snatch Pulls 100%/2×3 working up heavy
Box Jumps 85% of max height/5reps x 4 sets

Tuesday
Push Press Behind Neck Medium Grip, 5RM, then -5&-10% for 5
Squat Paused 1 sec in bottom 10RM, then -5&-10% for 10
Closegrip Bench Press 10RM, then -5&-10% for 10
RDLs 8 reps x 3

Wednesday
Hang Snatch below knee/at knee 30×1+1,40×1+1, 50×1+1, 60×1+1, 70×1+1, 73/1+1
Jerk from Split Behind 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80x2x2, 82x1x2
BB Bentover Rows 10RM, then -5&-10% for 10
Prisoner Squat Jumps 8 rep x 3 sets
Clean Pulls 100%/2 x 3
Bro Session

Thursday
Front Squat Paused 2 sec in bottom 5RM, then -5&-10% for 5
GHDs 8 reps x 3 sets

Friday
Snatch Pull to Snatch 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean, 1 Front Squat & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 5RM, then -5&-10% for 5
Push Press 10RM, then -5&-10% for 10
Clean Deadlift (Focus Position) 5RM, then -5&-10% for 5
Bro Session

Week 3
Monday

Snatch Push Press to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 82×1, 85×1
Hang Clean & Jerk 30×1+4, 40×1+3, 50/1+3,60/1+2, 70/1+2, 73/1+2, 75/1+1
Snatch Pulls 100%/2×3 working up heavy
Box Jumps 90% of max height/3reps x 3 sets

Tuesday
Push Press Behind Neck Medium Grip, 5RM, then -5&-10% for 5
Squat 10RM, then -5&-10% for 10
Closegrip Bench Press 8RM, then -5&-10% for 8
RDLs 8 reps x 3

Wednesday
Hang Snatch below knee/at knee 30×1+1,40×1+1, 50×1+1, 60×1+1, 70×1+1, 73/1+1, 75/1+1
Jerk from Split Behind 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 82×1, 85×1
BB Bentover Rows 8RM, then -5&-10% for 8
Prisoner Squat Jumps 5 rep x 3 sets
Clean Pulls 100%/2 x 3
Bro Session

Thursday
Front Squat Paused 1 sec in bottom 5RM, then -5&-10% for 5
GHDs 8 reps x 3 sets

Friday
Snatch to OH Squat 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 5RM, then -5&-10% for 5
Push Press 8RM, then -5&-10% for 8
Clean Deadlift (Focus Position) 5RM, then -5&-10% for 5
Bro Session

Week 4
Monday

Snatch 45×3,55×3,65×2, 75×3,80×2, 82×1
Hang Clean & Jerk 30×1+4, 40×1+3, 50/1+3,60/1+2, 70/1+2
Snatch Pulls 90%/2×3
Box Jumps 90% of max height/3reps x 3 sets

Tuesday
Push Press Behind Neck Medium Grip, 5RM, then -10% for 5
Squat 8RM, then -10% for 8
Closegrip Bench Press 8RM, then -10% for 8
RDLs 8 reps x 3

Wednesday
Hang Snatch below knee/at knee 30×1+1,40×1+1, 50×1+1, 60×1+1, 70×1+1
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 82×1
BB Bentover Rows 8RM, then -5&-10% for 8
Prisoner Squat Jumps 5 rep x 3 sets
Clean Pulls 90%/2 x 3
Bro Session

Thursday
Front Squat Paused 1 sec in bottom 5RM, then -5&-10% for 5
GHDs 8 reps x 3 sets

Friday
Snatch Pull to Snatch to OH Squat 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean Pull to Clean & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 5RM, then -10% for 5
Push Press 8RM, then -10% for 8
Clean Deadlift (Focus Position) 5RM, then -10% for 5
Bro Session

Week 5
Monday

Heaving Snatch Balance to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 85×2
Clean from Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/1
Snatch Pulls from Blocks 105%/2×3 working up heavy
Jump and Tuck Knee to chest 8 reps x 3

Tuesday
Push Press Behind Neck Medium Grip, 3RM, then -5&-10% for 3
Squat Paused 3 sec in bottom 5RM, then -5&-10% for
Closegrip Bench Press 5RM, then -5&-10% for 5
Goodmornings 8 reps x 3 sets

Wednesday

Snatch from High Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/1
Jerk from Split 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2
BB Bentover Rows 5RM, then -5&-10% for 5
Russian Hops 5 ea leg x 3
Clean Pulls from Blocks 105%/2 x 3
Bro Session

Thursday
Front Squat Paused 3 sec in bottom 3RM, then -5&-10% for 3
GHDs 8 reps x 3 sets ss Leg Curls/8 reps x 3 sets

Friday
Snatch Pull/2 to Snatch1 to OH Squats/2 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean Pull to Clean, 2 Front Squats & 1 Jerk 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 3RM, then -5&-10% for 3
Push Press 5RM, then -5&-10% for 5
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3
Bro Session

Week 6
Monday

Heaving Snatch Balance to OH Squat 30×2+1,40/2+1,50/2+1,60/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 85×2, 88×1
Clean from Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 83/1
Snatch Pulls from Blocks 105%/2×3 working up heavy
Jump and Tuck Knee to chest 8 reps x 3

Tuesday
Push Press Behind Neck Medium Grip, 3RM, then -5&-10% for 3
Squat Paused 2 sec in bottom 5RM, then -5&-10% for
Closegrip Bench Press 5RM, then -5&-10% for 5
Goodmornings 8 reps x 3 sets

Wednesday

Snatch from High Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 83/1
Jerk from Split 30×2,40×2,50×2, 60×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2, 88×1
BB Bentover Rows 5RM, then -5&-10% for 5
Russian Hops 5 ea leg x 3
Clean Pulls from Blocks 105%/2 x 3
Bro Session

Thursday
Front Squat Paused 2 sec in bottom 3RM, then -5&-10% for 3
GHDs 8 reps x 3 sets ss Leg Curls/8 reps x 3 sets

Friday
Snatch Pull/1 to Snatch/1 to OH Squats/1 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean Pull to Clean, 1 Front Squat & 1 Jerk 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 3RM, then -5&-10% for 3
Push Press 5RM, then -5&-10% for 5
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3
Bro Session

Week 7
Monday

Heaving Snatch Balance to OH Squat 30×2+1,40/2+1,50/2+1
Snatch 45×3,55×3,65×2, 75×3,80×2, 85×2, 88×1, if no misses, then work up but no misses
Clean from Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 83/2, 85/1
Snatch Pulls from Blocks 105%/2×3 working up heavy
Jump and Tuck Knee to chest 8 reps x 3

Tuesday
Push Press Behind Neck Medium Grip, 3RM, then -5&-10% for 3
Squat Paused 1 sec in bottom 5RM, then -5&-10% for 5
Closegrip Bench Press 5RM, then -5&-10% for 5
Goodmornings 8 reps x 3 sets

Wednesday

Snatch from High Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 83/2, 85/1
Jerk from Split 30×2,40×2,50×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2, 88×1, if no misses, then work up but no misses
BB Bentover Rows 5RM, then -5&-10% for 5
Russian Hops 5 ea leg x 3
Clean Pulls from Blocks 105%/2 x 3
Bro Session

Thursday
Front Squat Paused 1 sec in bottom 3RM, then -5&-10% for 3
GHDs 8 reps x 3 sets ss Leg Curls/8 reps x 3 sets

Friday
Snatch 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean & Jerk 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 3RM, then -5&-10% for 3
Push Press 5RM, then -5&-10% for 5
Clean Deadlift (Focus Position) 3RM, then -5&-10% for 3
Bro Session

Week 8
Monday
Snatch 45×3,55×3,65×2, 75×3,80×2, 85×1
Clean from Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2
Snatch Pulls from Blocks 100%/2×3
Jump and Tuck Knee to chest 8 reps x 3

Tuesday
Push Press Behind Neck Medium Grip, 3RM, then -10% for 3
Squat 5RM, then -10% for 5
Closegrip Bench Press 5RM, then -10% for 5
Goodmornings 8 reps x 3 sets

Wednesday
Snatch from High Blocks bar at Position 1 40×3, 50/3,60/2, 70/2, 75/2, 80/2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×1
BB Bentover Rows 5RM, then -5&-10% for 5
Russian Hops 5 ea leg x 3
Clean Pulls from Blocks 100%/2 x 3
Bro Session

Thursday
Front Squat 3RM, then -10% for 3
GHDs 8 reps x 3 sets ss Leg Curls/8 reps x 3 sets

Friday
Snatch Pull to Snatch 40×2,50×2, 60×2,70×2, 75×2, 80×1, work up heavy but no misses
Clean & 2 Jerks 40×2, 50×2, 60×2, 70×2, 75×1, 80×1, work up heavy but no misses

Saturday
Squat 3RM, then -10% for 3
Push Press 5RM, then -10% for 5
Clean Deadlift (Focus Position) 3RM, then -10% for 3
Bro Session

Week 9
Monday
Snatch Pull to Snatch 55×3,65×2, 75×2,80×2, 85×2, 88×1, 90x1repx2sets
Clean from Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/1×2
Snatch Pulls from Blocks 105%/2×3 working up heavy

Tuesday
Jerks off Blocks 1RM, then -20%/3 reps x 2 sets
Squat Paused 2 sec in bottom 3RM, then -5&-10% for 3
Closegrip Bench Press 3RM, then -5&-10% for 3
Goodmornings 8 reps x 3 sets

Wednesday

Snatch from High Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/1×2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2, 88×1, 90/1×2
BB Bentover Rows 5RM, then -5&-10% for 5
Clean Pulls from Blocks 105%/2 x 3

Thursday
Front Squat Paused 2 sec in bottom 1RM, then -20% for 3 reps x 2 sets
GHDs 8 reps x 3 sets

Friday
Snatch and OH Squat/2 max
Clean to Front Squat to Jerk max

Saturday
Squat 1RM, then -20% for 3×2
Push Press 3RM, then -5&-10% for 3

Week 10
Monday
Snatch Pull to Snatch 55×3,65×2, 75×2,80×2, 85×2, 88×1, 90x1rep, work up but no misses
Clean from Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/2, 90/2
Snatch Pulls from Blocks 105%/2×3 working up heavy

Tuesday
Jerks off Blocks 1RM, then -20%/3 reps x 2 sets
Squat Paused 1 sec in bottom 3RM, then -5&-10% for 3
Goodmornings 8 reps x 3 sets

Wednesday
Snatch from High Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/2, 90/2
Clean & J 45×3, 55×3, 65×2, 75×3, 80×2, 85×2, 88×1, 90/1, work up but no misses
Clean Pulls from Blocks 105%/2 x 3

Thursday
Front Squat Paused 1 sec in bottom 1RM, then -20% for 3 reps x 2 sets
GHDs 8 reps x 3 sets

Friday
Snatch max allowed one miss
Clean & Jerk max allowed one miss

Saturday
Squat 1RM, then -20% for 3×2
Push Press 3RM, then -5&-10% for 3

Week 11
Monday
Snatch Pull to Snatch 55×3,65×2, 75×2,80×2, 85×2, 88×1, 90×1, 83×2, 88×2, 93×1, then work up with no misses
Clean from Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/2
Snatch Pulls from Blocks 100%/2×3 working up heavy

Tuesday
Squat 3RM, then -5&-10% for 3
Goodmornings 8 reps x 3 sets

Wednesday
Snatch from High Blocks bar at Position 2 40×3, 50/3,60/2, 70/2, 75/2, 80/2, 85/2
Clean & J 65×2, 75×3, 80×2, 85×2, 88×1, 90/1, 83×2, 88×2, 93×1, then work up but no misses
Clean Pulls from Blocks 100%/2 x 3

Thursday
Front Squat 1RM, then -20% for 3 reps
GHDs 8 reps x 3 sets

Friday
Snatch max
Clean & Jerk max

Saturday
Squat 1RM, then -20% for 3
Push Press 3RM, then -5&-10% for 3

Taper Week 12
Monday

Snatch Max (1 Miss)
Clean & Jerk work up to opener (this should be your mimimum)
Back Squat 90%x1

Tuesday
Mobility Work
Bar Only Complexes

Wednesday
Snatch work up to opener
Clean & Jerk work up to last warm up
Front Squat 85%x1

Thursday
Mobility Work
Snatch 75%/1rep
Clean & Jerk 75%/1rep

Friday
Mobility Work
Bar Work

Saturday
Max Snatch
Max Clean & Jerk
Max Back Squat

Advanced Version of Rebecca Gerdon’s Squat Routine

Rebecca and I

Rebecca’s Wrist Injury Squat Workout
We have added some touches to Rebecca’s squat workout that I think are going to be awesome. First, we are having her squat in the morning as well as evening, when the 5RMs start in week 5. We are doing that to prime the CNS for that evening session, and basically just wake her up on Monday.
We are also using some Post Activation Potentiation techniques. In weeks 5-8 we are having her walk out about 10% more than she is actually going to squat and hold it for about 15 seconds. We are doing that to fire the fast twitch fibers, recruit more fibers, and in laymen’s terms to make the work set feel light. In weeks 9-11, we are using bands to warm up for the same reason. At the top, the weight will be more than she is going to actually squat, but will deload to around 80% at the bottom. There is a lot of research that supports this technique, but more importantly, I have watched it work over and over.
Rebecca Gerdon is an original Mash Mafia Weightlifting athlete, and now she is my athlete again at Muscle Driver USA. A few weeks ago, she suffered a wrist break from a jerk gone badly. It was declared that she had been lifting with a broken wrist for over two years, so she is one tough chick no doubt.
A lot of people would sit around feeling sorry for themselves, but no Rebecca. She came to me requesting a squat routine that would get her stronger than ever. Our goal is a 400lb back squat. Right now her max is 330 pounds. Yes it’s a big goal, but at MDUSA we have “big goal” athletes.
Here is the way it looks:
Weeks 1-2 Hypertrophy Time
Day 1
Back Squat 10RM, then -5&-10% for 10
Goodmornings 3×10
Planks weighted 3 sets of 1-2 minutes
Day 2
Rear Leg Elevated BB Squats 3x10ea leg
Blackburns 20 sec ea position x 3
Day 3
Front Squats 5RM with 5 sec pause, then -5&-10% for 5
Zercher Deadlifts with weight elevated 4 inches off ground 5RM, then -5&-10% for 5
GHDs 3 x 10 reps
Day 4
Zercher Squats 5 RM, then -5&-10% for 5
BB Step Ups 10 reps ea leg x 3 sets
Day 5
Back Squat pause 3 seconds in bottom 3RM, then -5&-10% for 3
Squats weight starts on Pins from bottom position 5RM, then -10% for 5
Zercher RDLs 3x8reps
Weeks 3-4 More Hypertrophy but a little Heavier
Day 1
Back Squat 8RM, then -5&-10% for 8
Goodmornings 3×8
Planks weighted 3 sets of 1-2 minutes
Day 2
Rear Leg Elevated BB Squats 8 reps x 3 sets
Blackburns 20 sec ea position x 3
Elbow Dips 10 reps x 3
Day 3
Front Squats 4RM with 3 sec pause, then -5&-10% for 4
Zercher Deadlifts with weight elevated 4 inches off ground 4RM, then -5&-10% for 4
GHDs 3 x 10 reps
Day 4
Zercher Squats 4 RM, then -5&-10% for 4
BB Step Ups 8 reps ea leg x 3 sets
Day 5
Back Squat pause 3 seconds in bottom 3RM, then -5&-10% for 3
Squats weight starts on Pins from bottom position 4RM, then -10% for 4
Zercher RDLs 3x8reps
Weeks 5-8 Time to Get Strong
Day 1
a.m.Back Squat up to 80%/2reps x 3 sets
p.m.
Back Squat (first after warming up, work up to 10% more than max set for walkout holds for 15 sec) wait 90 sec then 5RM, then -5&-10% for 5
Goodmornings 3×5
Planks weighted 3 sets of 1-2 minutes
Day 2
Rear Leg Elevated BB Squats 5 reps x 3 sets
Blackburns 20 sec ea position x 3
Elbow Dips 10 reps x 3
Day 3
a.m.
Front Squats work up to 80%/1 rep x 2 sets
p.m.
Front Squats 3RM with 3 sec pause, then -5&-10% for 3 (Drop 1 sec each week)
Zercher Deadlifts with weight elevated 4 inches off ground 3RM, then -5&-10% for 3
GHDs 3 x 10 reps (continue to increase difficulty either with weight or tempo)
Day 4
Zercher Squats 3 RM, then -5&-10% for 3
BB Lunges 8 reps x 3 sets
Day 5
a.m.
Back Squats 75%/1rep paused 3 seconds x 3 sets
p.m.
Back Squat pause 5 seconds in bottom 1RM, then -15% for 3×3 all paused (Drop a second each week) ss Box Jumps/ 3reps each set
***use a box that is about 80% of your max height, but focus on getting maximal height on jumps, so over jump!

Squats weight starts on Pins from bottom position 3RM, then -10% for 3
Zercher RDLs 3x5reps
Weeks 9-11 Absolute Strength
Day 1
a.m.
Back Squats work up to 85%/1 rep x 3 sets
p.m.
Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs

Back Squat (Warm Up using bands)3RM, then -5&-10% for 3
Goodmorning/Squat Combo 3×8
Planks weighted 3 sets of 1-2 minutes
***Warm up using the bands should consist of working up to a heavy double with the bands, but stopping at one set away from maximal. Then take bands off and continue.
Day 2
Elevated Split Squats 8 reps ea leg x 3 sets
Blackburns 20 sec ea position x 3
Elbow Dips 10 reps x 3
Day 3
a.m.
Front Squats 75%/1 rep paused 3 sec x 2 reps
p.m.
Front Squats 1RM with 3 sec pause, then -15% for 3×3 (Drop 1 sec each week)
Zercher DLs Elevated 4 Inches off Floor 8RM, then -10% for 8
GHDs 3 x 10 reps (continue to increase difficulty either with weight or tempo)
Day 4
Zercher BB Lunges from Rack 8 reps ea leg x 3 sets
BB Step Ups 8 reps ea leg x 3 sets
Day 5
a.m.
Back Squats 80%/1 rep paused 1 sec x 3 reps
p.m.
Back Squat pause 3 seconds in bottom 5RM, then -5 and -10% for 5 all paused (Drop a second each week) ss each set with Maximal Prisoner Squat Jumps/3 reps
***Wait 90 seconds after the squats to perform the jumps! Focus on height!

Zercher RDLs with 25 lbs of chains 3x5reps
Weeks 12 Taper Week
Day 1
Back Squat -10% of best 3RM for 3×3
Goodmorning/Squat Combo off
Planks weighted 3 sets of 1-2 minutes
Day 2
Elevated Split Squats 5 reps ea leg x 3 sets
Day 3
Front Squats 1RM
GHDs 3 x 5 reps Bodyweight
Day 4
off
Day 5 Squat Max Out

Use Strong Bands if Squat is over 600lbs, Average Bands if Squat is between 400-600lbs, Light Bands if squat is between 200-400lbs
Squats work up to 1RM with Bands but no misses, then take bands off and work up to 1RM without bands.

This is it! The goal is to not lose any starting strength for her pulls, and to increase her squat as much as possible. If you have any questions, ask them here, and I will try to answer. I’ll probably make a few videos explaining a few of these exercises.

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Rebecca Gerdon’s Squat Routine!

Rebecca and I

Rebecca’s Wrist Injury Squat Workout

Rebecca Gerdon is an original Mash Mafia Weightlifting athlete, and now she is my athlete again at Muscle Driver USA. A few weeks ago, she suffered a wrist break from a jerk gone badly. It was declared that she had been lifting with a broken wrist for over two years, so she is one tough chick no doubt.

A lot of people would sit around feeling sorry for themselves, but no Rebecca. She came to me requesting a squat routine that would get her stronger than ever. Our goal is a 400lb back squat. Right now her max is 330 pounds. Yes it’s a big goal, but at MDUSA we have “big goal” athletes.

Here is the way it looks:

Weeks 1-2 Hypertrophy Time

Day 1
Back Squat 10RM, then -5&-10% for 10
Goodmornings 3×10
Planks weighted 3 sets of 1-2 minutes

Day 2
Rear Leg Elevated BB Squats 3x10ea leg
Blackburns 20 sec ea position x 3

Day 3
Front Squats 5RM with 5 sec pause, then -5&-10% for 5
Zercher Deadlifts with weight elevated 4 inches off ground 5RM, then -5&-10% for 5
GHDs 3 x 10 reps

Day 4
Zercher Squats 5 RM, then -5&-10% for 5
BB Step Ups 10 reps ea leg x 3 sets

Day 5
Back Squat pause 3 seconds in bottom 3RM, then -5&-10% for 3
Squats weight starts on Pins from bottom position 5RM, then -10% for 5
Zercher RDLs 3x8reps

Weeks 3-4 More Hypertrophy but a little Heavier

Day 1
Back Squat 8RM, then -5&-10% for 8
Goodmornings 3×8
Planks weighted 3 sets of 1-2 minutes

Day 2
Rear Leg Elevated BB Squats 8 reps x 3 sets
Blackburns 20 sec ea position x 3
Elbow Dips 10 reps x 3

Day 3
Front Squats 4RM with 3 sec pause, then -5&-10% for 4
Zercher Deadlifts with weight elevated 4 inches off ground 4RM, then -5&-10% for 4
GHDs 3 x 10 reps

Day 4
Zercher Squats 4 RM, then -5&-10% for 4
BB Step Ups 8 reps ea leg x 3 sets

Day 5
Back Squat pause 3 seconds in bottom 3RM, then -5&-10% for 3
Squats weight starts on Pins from bottom position 4RM, then -10% for 4
Zercher RDLs 3x8reps

Weeks 5-8 Time to Get Strong

Day 1
Back Squat 5RM, then -5&-10% for 5
Goodmornings 3×5
Planks weighted 3 sets of 1-2 minutes

Day 2
Rear Leg Elevated BB Squats 5 reps x 3 sets
Blackburns 20 sec ea position x 3
Elbow Dips 10 reps x 3

Day 3
Front Squats 3RM with 3 sec pause, then -5&-10% for 3 (Drop 1 sec each week)
Zercher Deadlifts with weight elevated 4 inches off ground 3RM, then -5&-10% for 3
GHDs 3 x 10 reps (continue to increase difficulty either with weight or tempo)

Day 4
Zercher Squats 3 RM, then -5&-10% for 3
BB Lunges 8 reps x 3 sets

Day 5
Back Squat pause 5 seconds in bottom 1RM, then -15% for 3×3 all paused (Drop a second each week)
Squats weight starts on Pins from bottom position 3RM, then -10% for 3
Zercher RDLs 3x5reps

Weeks 9-11 Absolute Strength

Day 1
Back Squat 3RM, then -5&-10% for 3
Goodmorning/Squat Combo 3×8
Planks weighted 3 sets of 1-2 minutes

Day 2
Elevated Split Squats 8 reps ea leg x 3 sets
Blackburns 20 sec ea position x 3
Elbow Dips 10 reps x 3

Day 3
Front Squats 1RM with 3 sec pause, then -15% for 3×3 (Drop 1 sec each week)
Zercher DLs Elevated 4 Inches off Floor 8RM, then -10% for 8
GHDs 3 x 10 reps (continue to increase difficulty either with weight or tempo)

Day 4
Zercher BB Lunges from Rack 8 reps ea leg x 3 sets
BB Step Ups 8 reps ea leg x 3 sets

Day 5
Back Squat pause 3 seconds in bottom 5RM, then -5 and -10% for 5 all paused (Drop a second each week)
Zercher RDLs with 25 lbs of chains 3x5reps

Weeks 12 Taper Week

Day 1
Back Squat -10% of best 3RM for 3×3
Goodmorning/Squat Combo off
Planks weighted 3 sets of 1-2 minutes

Day 2
Elevated Split Squats 5 reps ea leg x 3 sets

Day 3
Front Squats 1RM
GHDs 3 x 5 reps Bodyweight

Day 4
off

Day 5
Back Squat max

This is it! The goal is to not lose any starting strength for her pulls, and to increase her squat as much as possible. If you have any questions, ask them here, and I will try to answer. I’ll probably make a few videos explaining a few of these exercises.

Join the Mash Mafia Online Team!!! Let’s get jacked together! I want to be the coach of the biggest weightlifting team in the world. To find out more, click on the link below:

Mash Mafia Online Weightlifting Team

For Online Coaching or Consultations, click on this link:

Online Coaching!

Life Changing Front Squat Routine! Just ask Eze!

Below is another excerpt from my upcoming book, Preparing For Battle. This section provides you with the best front squat program for strength and stability that I have ever used. It is also very transferable to the snatch and especially the clean & jerk. It literally transformed my adopted son, Eze from a chump to a contender is nine weeks. Enjoy!

Life Changing Front Squat Routine

This book would not be complete without a section on a Front Squat Routine that has literally changed people’s lives or at least their leg strength. Eze Onwurah “Mash”, basically my son, is an athlete and employee at the Mash Mafia Compound. When he started with me in 2010, he was the weakest athlete that I trained out of high school. He couldn’t budge a 315 pound deadlift off the floor. Three years later, Eze could clean and jerk 330 pounds. It was one of the most dramatic transformations that I have ever witnessed.

For the longest time, Eze’s upper body was surging forwards, but his lower body was significantly behind the other athletes. At the end of 2012, we put Eze on a front squat program that would literally change the game for him. After a nine week program, Eze’s leg strength and stability roared light years ahead. Eze went from being the team’s worst weightlifter to the best on the team, and this program was the catalyst of the whole thing.

It is centered on time under tension and stabilization. All the reps are pause a certain amount of time in the bottom position and a certain amount of time in the top position. Not only did Eze get stronger, but his stabilization also improved significantly. Eze has always had perfect mobility, and with a 42 inch vertical leap, no one produces more force. His problem was catching the weight with a vertical back and not getting bent over. It was also standing up with the weight, and with this one program both issues were improved. Below is the plan:

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

The workout consists of a determining a max with the prescribed pause time, and then there will be three down sets also performed with the prescribed pause times. Three reps will take around 75 seconds, so it’s not your typical three reps. The plan is tough, but see it through and the results will be amazing.

We are still accepting athletes on our online team. We are taking new teammates for the next five weeks, and then we will be capping the team out for right now. We will all be preparing for an August 30th Attitude Nation Weightlifting Competition that we are partnering with the Garage Games to bring you all the most exciting weightlifting competition of all-time. Get ready for greatness! To find out more about the team, go to https://www.mashelite.com/join-the-online-team/.

I just got back from CrossFit Broken Chains in Orlando Florida teaching a Learn 2 Lift Seminar. Nate and his wife Annette are two of the most amazing people that I have ever met. The people that I meet are always the most exciting part of the seminars. To find out about a seminar near you, go to www.MashElite.com/seminars/.

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