Category Archives for "Weightlifting"

1/6/13 Workout & Jon North

Week 6
Monday
Snatch Grip Behind the neck Sotts 3reps x 3 beat last week
Snatch 2 sec pause at knee HS, 80/2×2 no misses
Clean & Jerk 2 sec Pause at Knee. HS, 80/2×2 no misses
Back Squat 6RM then -5&-10%
GHRs 8 x 3

Jon’s workout will be a little different from this one as we will be focusing on leg strength, jerks, and hamstrings. By the end of the week, I want to individualize every person’s workout.

I will be posting the contrasting workouts on here starting tomorrow with explanations, so it should be some valuable information.

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.

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

1/3&4/14 workouts

Friday
Hang Snatch to Snatch max (2 misses)
Hang Clean to Clean & Jerk (2 misses)
Jerk from Box HS, 80%/2 (1 miss)

Conditioning

4 rounds for total time of:

15 Burpees (absolutely as fast as possible)
20 Wall Balls 20/14

Rest 1:00 after each round.

Saturday
Back Squat 90%/1
Clean off Box 3RM, then -5&-10%
Back Squat 5 RM, then -10%/5 and -25%/5 with 2 sec pauses
Fat Bar Bench 5RM, then -10%/5 and -20%/5 w 3 sec pauses or Millitary Press Fat Bar 5RM, then -5 & -10%
DL 5 RM, then -20%/5 w 3 sec pauses at knee

Met Con:
Off

Today’s Brutality!

Wednesday
Back Squat up to 85%/1
Snatch Grip Sotts Press 3 RM then -10%
Snatch off Box 3RM, -5&-10% (1 miss)
Front Squat 6 RM, then -5&-10%
Behind neck Jerks off Blocks HS (1 miss)
Bench Press 6RM, then -10%

Met Con:
4 rounds for total working time of:

50 KB Swings 24/16kg
15 Thrusters 105/70#

Rest 2 mins between rounds

Today Barbell Shrugged released the episode that I was in:

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.

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

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Learn 2 Lift Minnesota

I would love to establish a relationship with a gym/box anywhere from Minneapolis to Rochester, MN. I have a 13 year old daughter that I want more than anything to see more. Right now I travel all throughout the United States teaching people about the Snatch, Clean & Jerk, Squat, Bench, Deadlift, Athletic Performance, and the Barbell Life. For those that don’t know me, here are some of my qualifications:

-I coach 15 Nationally ranked Weightlifters, 14 Nationally ranked Powerlifters, 3 Internationally ranked Powerlifters, and hundreds of collegiate level athletes.

-I am the co-host of the widely popular podcast “Weightlifting Talk” (http://www.spreaker.com/show/the_jon_north_show)

-Former Nationally ranked Olympic weightlifter

-Athlete at the Olympic Training Center in Colorado Springs

– World Champion and World Record Holding Powerlifter

-Set the Powerlifting All-Time World Record Total in the 220lb Class with a 2414lb Total

-Best Lifts: Snatch 145k/319lbs, Clean & Jerk 190k/418lbs, Squat 970lbs, Bench Press 722lbs, and Deadlift 804lbs

-Check out my bio on www.MashElitePerformance.com

-You can see several videos of my athletes and me on my YouTube Page just search Travis Mash

I would love to establish a long term relationship, but I would settle for just doing a seminar. If you are interested, email me at:

Travis.Mash@MashElitePerformance.com

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12/31/13 Workout, Hints, Insight, & Video

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Life Insight:
With 2014 quickly approaching, let’s look at things differently this New Year’s Eve. Let’s set goals, make a plan, and make a commitment to the goals and the plan. Don’t even mention “Resolutions”! Mash Mafia Athletes are great because they think like winners! Winners don’t make “resolutions”!

Training Insight:

When you are more than six weeks out from a meet, focus on positions and strength. When you are within six weeks, focus on the lifts that you are about to perform. One should practice the lifts with precision with “meet like” situations, so that nothing could possibly surprise you during the competition.

Tuesday
Sotts Press from Front Clean Rack Position 3 Reps x 3
Jerk Position Jerks 3×3
Clean Pull, clean, 1 front squat, & 1 jerk up to 80%
Clean Pause at Knee & Jerk HS, then 75/3&1, and 80/2&1 (1 miss)
Clean Pulls 105%/3×3(work to speed DL for PLers) ss Pull-ups/5-8 add weight if possiblex 3
Bentover Rows 8RM, then -10%

Met Con:
12 minute AMRAP of:

75 Double-Unders
15 TTB
15 Power Clean & Push Jerks 105/75#
50 Double-Unders
15 TTB
10 Power Clean & Push Jerks 155/105#
25 Double-Unders
15 TTB
5 Power Clean & Push Jerks 175/125#

Check out one of my eighth grade girls squatting 185lbs:

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.

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

12/30/13 Workout and Programming Insight!

Week 5 begins an increase in volume and intensity! We will start to focus on S.P.P. in this block a little more, but strength and position work is still the priority!

Monday
Snatch Grip Behind the neck Sotts 3reps x 3 beat last week
Snatch Pull/1, Snatch/1, 1 OH Squats up to 80%
Snatch Pause at knee HS, 75/3, 80/2 (1 miss)
Back Squat 8RM then -5&-10%
Push Press 3RM, then -5% & -10% ss GHDs/10 x 3

Conditioning
For time:

3 Power Snatches 115/75#
6 C2B Pull-ups
9 Burpees
6 Power Snatches 115/75#
9 C2B Pull-ups
12 Burpees
9 Power Snatches 115/75#
12 C2B Pull-ups
15 Burpees
12 Power Snatches 115/75#
15 C2B Pull-ups
18 Burpees
15 Power Snatches 115/75#
18 C2B Pull-ups
21 Burpees

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, and we are scheduling Rhode Island as we speak.

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

Here’s a cool video showing that this volume and position training is working:

Everyone on the Mash Mafia Team is PRing and getting stronger. More importantly, their positions are improving.