Category Archives for "Weightlifting"

12/11/13 Workout

Back Squat up to 85%/1
Snatch off Box 1RM, 80/2 (1 miss)
Front Squat 8 RM,-5 & -10%, -25% 2 sec Pause
Jerks off Blocks HS, 80/2 (1 miss)
Bench Press 8RM, -10%

Met Con:
12 minute AMRAP of:

35 Double Unders
15 T2B
7 Power Clean & Push Jerks 135/95#

12/10/13 Workout


Sotts Press from Front Clean Rack Position 5 Reps x 3
Clean & Jerk 90%/1, 75/3, 80/2×2
Clean Pulls 110%/3×3(work to speed DL for PLers) ss Pull-ups/5-8 x 3
Bentover Rows 10RM, -10% ss Jerk Position Jerks 3×5

Met Con:
4 rounds for time of:

25 Double Unders
15 Wall Balls

Today’s Workout!

Snatch Grip Behind the neck Sotts 5reps x 3
Snatch Pull/2, Hang Snatch/1, Snatch/1, 2 OH Squats up to 75%
Snatch 90%/1, 75/3, 80/2×2
Back Squat 10RM, -5 & -10%
Push Press 5RM & -10% ss GHDs/10 x 3


3 rounds for time of:

10 Burpees
10 Pull-ups

On My Way to the American Open

I’m so excited to be a part of the biggest weightlifting competition in US History. I have three awesome athletes qualified for this event which I am super excited about. The MashMafia Weightlifting Team is only two years old, and is comprised of young rookie lifters. My athletes were not recruited, but they were made into great weightlifters. I’m just so dang proud of the Team.

Sunday I am commentating for the 94kA Session. I’m just so excited to be a part of Weightlifting History. The past two years have been awesome for the sport. There are a lot of reasons for the increase in popularity including: CrossFit, Greg Everett, Cal Strength, Jon North and the Attitude Nation, Weightlifting Talk, and MDUSA. That is only a few of the reasons, but they are the ones that I am most familiar.

I will be posting highlights and my take on the action daily, so stay tune!

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

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:

12/4/13 Workout

Snatch off High Box 1RM, 80/2 (1 miss)
Front Squat 8 RM, -10%, -25% 2 sec Pause
Jerks off Blocks HS, 75/3 (1 miss)
Bench Press 8RM

Met Con:
5 rounds for total reps of:

:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest