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The Mash Mafia 12 Week “Kind of Bulgarian” Workout
This is a workout that I developed while I was splitting time with MuscleDriver USA. That is why there is a max out on Saturday. Feel free to switch the days around to match a max out Friday. I recommend sticking to the misses allowed because that should help auto-regulate all of you crazy people that like to kill yourselves like me. The misses allowed is that number at the end of each row.
There is a lot of strength work as usual. However I put the majority of the strength volume towards the end of the week to give you a day to recover. This workout will help the pull as well as the squat. There is also a lot of overhead work, so it’s pretty much the complete package.
If you have questions about this workout, just comment on this article. I will answer all the questions. I am also working on a video library. I plan to video every exercise that I prescribe. Here is the start:
This video will at least answer the Kang Squats programmed in this workout.
Kind of Bulgarian
Week 1
Monday Misses allowed
Front Squat with 3 Sec Pause first rep 3RM, then -10% for 2×3 0
Jumps
RDLs 3x8reps
Bentover Rows 10RM, then -5&-10% for 10
Tuesday
Pull to Snatch to 3 OH Squats Max, 85% x 2 sets 0
Clean, Front Squat x 3, and 1 Jerk Max, 85% x 2 sets 0
Back Squat w 3 Sec Pause first rep 3RM, then -10% for 2×3 0
Lower Bro Session
Wednesday
OH Squats Paused 3 Sec in Bottom 3RM , then -10% for 2×3 no pauses 0
Push Press 10RM, then -5&-10% for 10 0
Snatch Deadlifts w 5 sec eccentric 8RM, then -5&-10% for 8 0
BB Hip Ups 3 sets x 12 reps
Upper Bro Session
Thursday
Snatch 75% EMOM x 10 work up 0
Clean & Jerk 75% EMOM x 10 work up 0
Front Squat 8RM, then -10% for 2×8 0
Friday
Bench Press 10RM, then -10% for 2 x 10 0
Snatch Push Press 8RM, then -10% for 2×8 0
Kang Squats 45% for 3 x 6reps work up
Bro Session Core
Saturday
Snatch from Blocks Max triple, then -10% for 3×2 0
Clean & Jerk from Blocks Max 3+1, -10% for 3+1 x 2 0
Back Squats 10RM, then -10% for 2×10 0
Clean Deadlifts with 5 sec eccentric 8RM, then -5&-10% for 8 0
Week 2
Monday Misses allowed
Front Squat w 2 Sec Pause on first rep 3RM, then -10% for 2×3 0
Jumps
RDLs 3x8reps
Bentover Rows 10RM, then -5&-10% for 10
Tuesday
Snatch Pull to Snatch to 3 OH Squats Max, 85% x 2 sets 0
Clean, Front Squat x 3, and 1 Jerk Max, 85% x 2 sets 0
Back Squat w 2 Sec Pause on first rep 3RM, then -10% for 2×3 0
Lower Bro Session
Wednesday
OH Squats Paused 2 Sec in Bottom 3RM, then -10% for 2×3 no pauses 0
Push Press 10RM, then -5&-10% for 10 0
Snatch Deadlifts w 5 sec eccentric 8RM, then -5&-10% for 8 0
BB Hip Ups 3 sets x 12 reps
Upper Bro Session
Thursday
Snatch 75% EMOM x 10 work up 0
Clean & Jerk 75% EMOM x 10 work up 0
Front Squat 8RM, then -10% for 2×8 0
Friday
Bench Press 10RM, then -10% for 2 x 10 0
Snatch Push Press 8RM, then -10% for 2×8 0
Kang Squats 45% for 3 x 6reps work up
Bro Session Core
Saturday
Snatch from Blocks Max triple, then -10% for 3×2 0
Clean & Jerk from Blocks Max 3+1, -10% for 3+1 x 2 0
Back Squats 10RM, then -10% for 2×10 0
Clean Deadlifts w 5 sec eccentric 8RM, then -5&-10% for 8 0
Week 3
Monday Misses allowed
Front Squat w 1 Sec Pause on first rep 3RM, then -10% for 2×3 0
Jumps
RDLs 3x8reps
Bentover Rows 10RM, then -5&-10% for 10
Tuesday
Snatch to 3 OH Squats Max, 85% x 2 sets 0
Clean, Front Squat x 2, and 1 Jerk Max, 85% x 2 sets 0
Back Squat w 1 Sec Pause first rep 3RM, then -10% for 2×3 0
Lower Bro Session
Wednesday
OH Squats Paused 1 Sec in Bottom 3RM, then -10% for 2×3 no pauses 0
Push Press 8RM, then -5&-10% for 8 0
Snatch Deadlifts w 5 sec eccentric 6RM, then -5&-10% for 6 0
BB Hip Ups 3 sets x 12 reps
Upper Bro Session
Thursday
Snatch 75% EMOM x 10 work up 0
Clean & Jerk 75% EMOM x 10 work up 0
Front Squat 6RM, then -10% for 2×6 0
Friday
Bench Press 8RM, then -10% for 2 x 8 0
Snatch Push Press 6RM, then -10% for 2×6 0
Kang Squats 45% for 3 x 6reps work up
Bro Session Core
Saturday
Snatch from Blocks Max Double , then -10% for 2×2 0
Clean & Jerk from Blocks Max 2+1, -10% for 2+1 x 2 0
Back Squats 8RM, then -10% for 2×8 0
Clean Deadlifts w 5 sec eccentric 6RM, then -5&-10% for 6 0
Week 4
Monday Misses allowed
Front Squat 3RM, then -10% for 3 0
Jumps
RDLs 3x8reps
Tuesday
Snatch to 2 OH Squats Max 1
Clean, Front Squat, & 1 Jerk Max 1
Back Squat 3RM, then -10% for 3 0
Lower Bro Session
Wednesday
OH Squats 3RM 0
Push Press 8RM, then -10% for 8 0
Snatch Deadlifts w 5 sec eccentric 6RM, then -10% for 6 0
Upper Bro Session
Thursday
Snatch 75% EMOM x 6 work up 0
Clean & Jerk 75% EMOM x 6 work up 0
Front Squat 6RM 0
Friday
Bench Press 8RM 0
Snatch Push Press 6RM, then -10% for 6 0
Kang Squats 45% for 3 x 6reps work up
Bro Session Core
Saturday
Snatch from Blocks Max Double 1
Clean & Jerk from Blocks Max 2+1 1
Back Squats 8RM 0
Clean Deadlifts with 5 sec eccentric 6RM, then -10% for 6 0
Week 5
Monday Misses allowed
Front Squat with 3 Second Pause Max, then -20 for 3 0
Power Snatch Max 0
Power Clean Max 0
Jumps
RDLs with 30-50lbs of Chains 3x8reps
Tuesday
Pull to Snatch to Hang Snatch Max, 85% x 2 sets 0
Clean, Front Squat, and 2 Jerks Max, 85% x 2 sets 0
Back Squat with 3 Sec Pause Max, then -20 for 3 0
Bentover Rows 5RM, then -5&-10% for 5
Lower Bro Session
Wednesday
OH Squats Paused 3 Sec in Bottom Max, then -20% for 3×3 0
Push Press 5RM, then -5&-10% for 5 0
Sn DLs Paused 3 sec @ knee 4 sec ecc 5RM, then -5&-10% for 5 0
Pullups/5-8ssKB Upright Rows/10 4 sets
GHDs 3×8 Reps
Upper Bro Session
Thursday
Snatch Pull to Snatch to OH Squat x 2 Max, then 85% x 2 sets 0
Clean Pull to Clean to 3 Front Squats Max, then 85% x 2 sets 0
Front Squat 3RM, then -5&-10% for 3 0
OH Carries KB Unilaterally 50m ea hand x 4
Friday
Rack Paused 2 sec dip & catch Max, then 85% x 2 sets 0
Bench Press 5RM, then -5&-10% for 5 0
Snatch Push Press 5RM, then -5&-10% for 5 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core
Saturday
Snatch from Blocks Max, then -15% for 2×2 0
Clean & Jerk from Blocks Max, then -15% for 2×2 0
Back Squats 5RM, then -5&-10% for 5 0
Cl DLs Paused 2 sec at knee 5RM, then -5&-10% for 5 0
Week 6
Monday
Front Squat with 2 Second Pause Max, then -20 for 3 not paused 0
Power Snatch Max 0
Power Clean Max 0
Jumps
RDLs with 30-60lb of chain 3x8reps
Tuesday
Pull to Snatch to Hang Sn to OH Squat Max, 85% x 2 sets 0
Clean, Front Squat x 2, and Jerk Max, 85% x 2 sets 0
Back Squat with 2 Second Pause Max, then -20 for 3 not paused 0
Bentover Rows 5RM, then -5&-10% for 5
Lower Bro Session
Wednesday
OH Squats Paused 2 Seconds in Bottom Max, then -20% for 3×3 not paused 0
Push Press 5RM, then -5&-10% for 5 0
Sn DLs Paused 3 sec @ knee 4 sec ecc 5RM, then -5&-10% for 5 0
Pullups/5-8ssKB Upright Rows/10 4 sets
GHDs 3×8 Reps
Upper Bro Session
Thursday
Pull x2 to Snatch to OH Squat x 2 Max, then 85% x 2 sets 0
Pull x2 to Clean to 3 Front Squats Max, then 85% x 2 sets 0
Front Squat 3RM, then -5&-10% for 3 0
OH Carries KB Unilaterally 50m ea hand x 4
Friday
Rack Jerk Paused 2 sec in dip & catch Max, then 85% x 2 sets 0
Bench Press 5RM, then -5&-10% for 5 0
Snatch Push Press 5RM, then -5&-10% for 5 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core
Saturday
Snatch from Blocks Max, then -15% for 2×2 1
Clean & Jerk from Blocks Max, then -15% for 2×2 1
Back Squats 5RM, then -5&-10% for 5 0
Clean DLs Paused 2 sec at knee 5RM, then -5&-10% for 5 0
Week 7
Monday
Front Squat with 1 Second Pause Max, then -20 for 3 not paused 0
Hang Power Snatch Max 0
Hang Power Clean Max 0
Jumps
RDLs with 30-60lb of chain 3x8reps
Tuesday
Snatch Pull to Snatch to OH Squat Max, 85% x 2 sets 1
Clean, Front Squat x 3, and Jerk Max, 85% x 1 set 1
Back Squat with 1 Second Pause Max, then -20 for 3 not paused 0
Bentover Rows 5RM, then -5&-10% for 5
Lower Bro Session
Wednesday
OH Squats Paused 1 Sec in Bottom Max, then -20% for 3×3 not paused 0
Push Press 5RM, then -5&-10% for 5 0
Sn DLs Paused 1 s at knee & 4 sec ecc 5RM, then -5&-10% for 5 0
Pullups/5-8 ss KB Upright Rows/10 4 sets
GHDs 3×8 Reps
Upper Bro Session
Thursday
Snatch Pull x2 to Snatch Max, then 85% x 2 sets 1
Clean to 3 Front Squats Max, then 85% x 2 sets 0
Front Squat 3RM, then -5&-10% for 3 0
OH Carries KB Unilaterally 50m ea hand x 4
Friday
Rack Jerk Paused 1 sec in dip & catch Max, then 85% x 2 sets 1
Bench Press 5RM, then -5&-10% for 5 0
Snatch Push Press 5RM, then -5&-10% for 5 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core
Saturday
Snatch from Blocks Max, then -15% for 2 1
Clean & Jerk from Blocks Max, then -15% for 2 1
Back Squats 5RM, then -5&-10% for 5 0
Clean DLs Paused 1 sec at knee 5RM, then -5&-10% for 5 0
Week 8
Monday
Front Squat Max 0
Hang P. Snatch Max 0
Hang Power Clean Max 0
Jumps
Mobility Work
Tuesday
Snatch Pull to Snatch Max 1
Clean, Front Squat x 1, and Jerk Max 1
Back Squat Max 0
Lower Bro Session
Wednesday
OH Squats Max, then -20% for 3 0
Push Press 3RM, then -10% for 3 0
Pullups/5-8 ss KB Upright Rows/10 4 sets each
GHDs 3×8 Reps
Upper Bro Session
Thursday
Snatch Paused 3 sec in bottom Max 0
Clean Max 1
Front Squat 3RM 0
Friday
Jerk from Rack Max 1
Bench Press 3RM 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core
Saturday
Snatch from Blocks Max 2
Clean & Jerk from Blocks Max 2
Back Squats 3RM 0
Clean Deadlifts 3RM 0
Week 9
Monday
Front Squat 2 sec pause Max , then -20 for 3 no pause 0
Hang Snatch Paused 3 sec in catch Max 0
Hang Clean Max 0
Jumps
GHDs 3×8 Reps
Tuesday
Snatch Pull x 2 to Snatch Max, 85% x 2 sets 0
Clean and 2 Jerks Max, 85% x 2 sets 0
Back Squat with 2 Second Pause Max, then -20 for 3 0
Lower Bro Session
Wednesday
Front Squat 5RM, then -5&-10% for 5 0
Snatch Balance Paused 3 Sec in Bottom Max, then -20% for 2 sets x 3 reps 0
Push Press 3RM, then -5&-10% for 3 0
Sn DLs Paused 3 sec at knee 3RM, then -5&-10% for 3 0
Thursday
Snatch to OH Squat x 2 Max, then 85% x 2 sets 0
Clean Pull to Clean to 1 Front Squats Max, then 85% x 2 sets 0
OH Carries KB Unilaterally 50m ea hand x 4
Friday
Jerk from Rack Paused 2 sec in catch Max, then 85% x 2 sets 0
Back Squats 3RM, then -5&-10% for 3 0
Bench Press 3RM, then -5&-10% for 3 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core
Saturday
Snatch Max 1
Clean & Jerk Max 1
Clean Deadlifts 3RM, then -5&-10% for 3 0
Week 10
Monday
Front Squat 1 sec pause Max , then -20 for 3 no pause 0
Hang Snatch Paused 2 sec in catch Max 0
Hang Clean Max 0
Jumps
GHDs 3x8reps
Tuesday
Snatch Pull to Snatch Max, 85% x 2 sets 1
Clean and 2 Jerks Max, 85% x 2 sets 1
Back Squat with 1 Second Pause Max, then -20 for 3 no pauses 0
Lower Bro Session
Wednesday
Front Squat 5RM, then -5&-10% for 5 0
Push Press 3RM, then -5&-10% for 3 0
Upper Bro Session
Thursday
Snatch to OH Squat x 1 Max, then 85% x 2 sets 1
Clean to 1 Front Squat Max, then 85% x 2 sets 1
OH Carries KB Unilaterally 50m ea hand x 4
Friday
Rack Jerk Paused 1 sec in catch Max, then 85% x 2 sets 0
Back Squats 3RM, then -5&-10% for 3 o
Bro Session Core
Saturday
Snatch Max 2
Clean & Jerk Max 2
Clean Deadlifts 3RM, then -5&-10% for 3 0
Week 11
Monday
Front Squat Max , then -20 for 3 0
Hang Snatch Paused 1 sec in catch Max 0
Hang Clean Max 0
GHDs 3x8reps
Tuesday
Snatch Pull to Snatch Max, 85% x 1 set 1
Clean, Front Squat and Jerk Max, 85% x 1 set 1
Lower Bro Session
Wednesday
Front Squat 5RM, then -10% for 5 0
Push Press 3RM, then -10% for 2 sets x 3 reps 0
Thursday
Snatch to OH Squat x 1 Max, then 85% x 1 set 1
Clean Max, then 85% x 1 set 1
Friday
Bro Session Core
Extra Mobility Work
Saturday
Snatch Max 2
Clean & Jerk Max 2
Back Squats 3RM 0
Week 12
Monday
Snatch Work up to Opener 0
Clean & Jerk Work up to Last Warm Up 0
Back Squat 85% 3 sets of 1 0
Tuesday
Mobility and Recovery
Wednesday
Snatch Last Warm Up 0
Clean & Jerk 80% for 2 sets of 1 rep
Thursday
Snatch 80% for 2 sets of 1 rep
Clean & Jerk 75% for 2 sets of 1 rep
Friday
Mobility and Recovery
Saturday
Snatch Max 3
Clean & Jerk Max 3
I have a few questions:
When it says MAX at the end of a lift, does that mean work to a max effort for that lift just for that day?
What is the difference between a MAX and 3RM or 5RM?
If you are working to a MAX or RM, how many sets do you want taken to get there and what % are the jumps?
What does 0 after each line mean?
I want to do this program real bad. Can you help me understand the shorthand that is used.?
I’m going to do this little longer, becouse I can train 4 times per week.. is that problem?
And can I add crossfit metcons at the end of training instead of bro sessions?
Hi i have relly good shoulder mobility and i was wondering if its fine to OHS
With nerrow grip im stronger at this position
Then in the snatch grip with
Im macj more tight and have more tantion on the bar
And snatching with this grip in not an option (bar will contact the legs not hips)
And should i be leaving weight to progress in general in the begining of the progrem
Thenks