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Join the Attitude Nation Weightlifting Team

This week we are releasing our Attitude Nation Online Team Program. We have been working on this program for over six months, and we are very excited to offer it to you all. With this program, you are literally on the team with me as your coach, Jon as your team captain, and the rest of the Attitude Nation Weightlifting Team in your corner. Below are the three levels, and what you get:

Bronze:
• Choice of three programs: third pull, position strengthening, and general strength.
• Mobility plan with different options based on your needs
• Group Chat Room with teammates and a ANW Coach
• Recovery and Nutrition advice
• Video Library for tips on all exercises
• Access to team uniform and singlet
• Limited access to email questions

Silver:
• Customized Program based on your goals, needs, level, and equipment. This is perfect for all levels of weightlifters, CrossFitters, and all other athletes.
• Video Analysis of 5 videos per week. Awesome way of improving Technique!
• Unlimited email access for questions
• Mobility plan with different options based on your needs
• Group Chat Room with teammates and a ANW Coach
• Recovery and Nutrition advice
• Video Library for tips on all exercises
• Access to team uniform and singlet

Gold:
• Customized Program based on your goals, needs, level, and equipment. This is perfect for all levels of weightlifters, CrossFitters, and all other athletes.
• Video Analysis of 5 videos per week. Awesome way of improving Technique!
• Unlimited email access for questions
• 1 Skype Session per month with an ANW Coach! This is a full workout, and we have found it to be unbelievably effective.
• Free visits to the Attitude Nation Weightlifting Hall
• Mobility plan with different options based on your needs
• Group Chat Room with teammates and a ANW Coach
• Recovery and Nutrition advice
• Video Library for tips on all exercises
• Access to team uniform and singlet

Remember I will be your coach just like I am Jon’s. I will be at all National Events coaching you and the rest of the team. I will be at as many local competitions as possible. I look forward to working with you all. Go to https://www.mashelite.com/join-the-online-team/ to find out more and sign up.

If you get the free online program, you will see that I added this week’s program for our youth team in preparation for the Youth Nationals. Our Youth Team is quickly becoming the best Youth Team in America. We already have the 8th best youth in the Nation, Dylan Cooper. After the Nationals, I have a feeling that we will have several more that are highly ranked. You can join our youth team at the gym, or a youth can also join the Attitude Nation Weightlifting Online Team with Coach Mash as your personal coach.

Special Events Announcement! Check them out!

Right now I am at CrossFit Lando here in Woburn, MA, and I just wanted to take the time to let you all know about some special events coming up. We are working hard to bring you all as many opportunities as possible to increase your melting pot. Our mission in life is to bring the most efficient Olympic Weightlifting, Powerlifting, Athletic Performance, and CrossFit techniques to the world.

Here are a couple of our upcoming events that you or your children might want to check out:

• May 10th and 11th is the inaugural Mash Mafia Weekend Clinic and Open House! Come learn about Olympic Weightlifting, Powerlifting, Athletic Speed Development, and Mobility, and meet Jon North, Coach Mash, and the rest of the team.
• June 7th the second Mash Mafia Learn 2 Lift Level II Seminar. Centered around the advanced techniques of Olympic Weightlifting, Programming, Mobility, and the Competition itself.
• July 7th-11th Mash Elite Summer Camp for children 13&up! Learn all about goal setting, nutrition, mobility, speed, vertical leap, agility, athletic strength, and what it takes to be a champion!
• July 21st-25th Mash Elite Summer Camp for children 7 thru 12! Same topics as above, but scaled for this age group.

To find out more about any of these, go to www.MashElite.com/seminars/

I look forward to seeing you all!

11/26/13 Workout

Day 2
Power Snatch HS(no misses)
Power Clean HS(no misses)
Jerks off Blocks HS, 85/2 (1 miss only)
Bench 3 RM, MashMafia Weightlifting -10% ss Band Rows low to high & high to low/8×3

Met Con 21-15-9-6-3 for Time
Pull-ups
HR Pushups
Wall Balls 20/15#

Learn 2 Lift Gaglione

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Learn 2 Lift Gaglione

​This weekend, Drew and I were in Long Island, NY at Gaglione Strength. First let me say, the people in New York and New Jersey are simply incredible. Each time we go to the area, the people open their hearts to us. Eric Prush, Gaglione Strength Coach, personally escorted us all around New York. He personally made sure that we try the best Pizza in New York, and the crew at our seminar made sure that I tried my first cannoli. We have so many friends in the area that it doesn’t feel like traveling. When I am up there, I feel like I am at home. I really want to thank my man John Gaglione for working so hard to make sure that the weekend was a success.
​At every “Learn 2 Lift” Seminar, I realize how much my teaching continues to evolve. There were several people at this seminar that were at my “Learn 2 Lift” at Zach Even-Esh’s Underground Gym in August of this year. They all agreed that my seminar had grown significantly. When I say grown, I mean that I continue to add new things as I learn them. I am around Jon North, Donnie Shankle, Glenn Pendlay, and many other awesome lifters and coaches on a weekly basis, so if I am not learning new ideas, then I am not a good coach. I definitely feel more of Jon North’s influence coming out as I teach. This time I used video analysis and extended the Q&A, and I believe that both are super helpful. Q&A is the perfect time to make sure that you are answering the questions of the attendees. They are the ones that paid to be there, so I want to make sure that they get what they want. I was surprised also by the amount of PRs. Normally, I don’t expect a lot of PRs right out of the gate because I am teaching people all new ideas, but we had several, almost everyone PRed or at least attempted a PR.

​Here is a list of our upcoming seminars:

Saturday December 14, 2013
Speed, Vertical leap, & Strength Coaches Clinic! Free!
Open to Coaches, Athletes, & Parents!
Mash Elite Performance
Advance, NC

January 24-26, 2014
Attitude Nation Level II Camp
The Attitude Nation Gym
Charlotte, NC
*For more info. Go to: http://www.TheAttitudeNation.com

Saturday February 8, 2014
Learn 2 Lift Level I
Keystone CrossFit
Dunmore, PA

Sunday February 9, 2014
Learn 2 Lift Level II
The Underground Strength Gym
Manasquan, NJ

Saturday and Sunday March 22-23, 2014
Learn 2 Lift Two Day Camp
CrossFit Soul
Miami, FL

Saturday and Sunday May 3-4, 2014
Learn 2 Lift Two Day Camp
Mission CrossFit
San Antonio, TX

​We are in the process of planning a seminar at Mash Elite Performance for February 1st, and we are still filling up the rest of the year. If you are interested in hosting a “Learn 2 Lift” Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance/Strength & Conditioning, send me a message, and we will get it going. I can’t imagine what the “Learn 2 Lifts” will evolve into by the end of 2014.

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

www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

American Open Taper

Scuba
MashMafia Weightlifting week 5

Day 1
Snatch HS(allowed three miss), 80/2
Clean & Jerk HS(allowed three misses), 80/2
Squats 3RM

Day 2
Power Snatch HS(no misses)
Power Clean HS(no misses)
Jerks off Blocks HS(1 miss only)
Band Rows/15 x 3

Day 3
Snatch to Hang Snatch 1RM (2 misses)
Clean to Hang Clean & Jerk 1RM (2 misses)
Front Squat Max 3 RM then -10%/3, and-20% for 2 sec pauses
Clean Pulls from Box 1×3 reps 105%

Day 4 off

Day 5
Snatch max
Clean & Jerk max

Day 6
Squats max 3, then -10%
GHDs/8 x 3

Tomorrow’s Workout 11/25/13

Day 1
Snatch HS(allowed one miss), 85/2×2,88/1
Clean & Jerk HS(allowed one misses), 85/2×2,88/1
Squats 3 reps x 3 sets, -25%/8
Goodmornings 8 Reps x 3 ss KB Rowing High Pulls/10

Conditioning

400 M Sprint
Rest 2 minutes

16 Russian Hops per leg
16 Lunges per leg
16 Prisoner Squat Jumps
16 BW Squats

Rest 2 minutes
400 m Sprint