February 6, 2017

Today I started the Mash Method program. The last six weeks I’ve been on my own program, and with the exception of the sixth week of the program I really started to feel like a weightlifter again. I’m excited to take that progress and carry it into the mash method program and hopefully hit some PR’s in the competition lifts.


Day 1: I ROLLED through this workout because I had to be at work at 6. The entire thing took a little over an hour and a half…..is that crossfit? Since there were no burpees I’m going to say no.

Block Clean and Jerks: 2×3 at 80, 2×2 at 86, 1×2 at 92, and a super smooth single at 100

No Hook Block Power Cleans: 2×3 at 75, 2×3 at 80 followed by singles at 85, 90, and 93

I would have gone a little bit heavier on these, but I wanted to finish the day out with no misses.

Next up was back squats I worked up to a heavy 5rm with a 3s pause on the first rep followed by two drop sets. The weights felt really good considering I maxed out on Saturday.

Back Squats: 120×5, 102×5, 102×10

Deficit Pulls: 5×3 102, 105, 107, 110, 110


Belt Squat RDL’s 3×8  Pro tip use two kettlebells or else you’ll look like a noob

ss BB elevated hip thrusts 3×8



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