Mash Program Sampler

MASH ELITE
PROGRAM SAMPLER
EIGHT WORLD-CLASS PROGRAMS
FROM THE MASH MAFIA
©2016 Mash Elite Performance
All Rights Reserved
Thank You.............................................................................................................3
Mash Mafia Balanced Attack Weightlifting......................................................4
Mash Mafia Bulgarianish Weightlifting............................................................17
Mash Mafia with a Twist...................................................................................30
Mash Powerlifting..............................................................................................43
Mash Mafia Super Total Hybrid.......................................................................56
Mash #SquatEveryDay Athletic Performance...................................................69
Mash Mafia Athletic Performance Speed Program.........................................81
Nick Scott’s “A Glimpse of the Games”...............................................................94
THANK YOU
I just want to take the time to thank all of you for purchasing the Mash
Elite Program Sampler. The money raised from this book will help fund our
weightlifting team. My goal is to support these young men and women in the
pursuit of their dreams, and I couldn’t do it without all of you.
I feel very blessed to have some awesome members of the team. They
have several programs that have worked well for them over the years. I am
very excited to present them to you.
There are eight different routines in this book. That’s almost two years
of workouts to keep you busy. If you are a coach, there’s a program for just
about any type of athlete that will cross your path.
If you support our team, then you deserve a superior product - and that’s
what we’ve tried to give you here. Our goal is to always over-deliver.
I want to educate the world about the wonders of the barbell one athlete
at a time, one book at a time. You now have another tool designed to continue
that movement. I hope you enjoy the information, and I also hope you will
pass on the knowledge you are learning.
We are the ones responsible for making the world a little healthier and a
little stronger. Now, it’s time for you to pass it on.
Mash Elite Program Sampler 3

MASH MAFIA BALANCED
ATTACK WEIGHTLIFTING
Most of you know us for this very thing: Olympic weightlifting. Arguably
we have the best weightlifting team in America. That’s why we have included
three programs in this category.
This “Balanced Attack” program could be used for anyone. It will have
you focusing on positions and stabilizing those positions with pauses and
accessory work. This program will be great for adding the strength and
muscle required in Olympic weightlifting.
You will notice a lot of the characteristics that all of my programs are
famous for like undulated periodization, pauses, conjugate method, and
accessory work to strengthen imbalances. This is a great program that will
give you a base of strength for years to come.

WEEK 1
DAY 1
Snatch Push Press to Snatch Balance 30% for 2+2 (30% for 2 Snatch Push Presses and 2
Snatch Balances), 40% for 2+2, 50% for 2+2, 60% for
2+2
Snatch from Blocks with Bar at Mid Thigh 70% EMOM x 10, work up but no misses
Jerks Paused 5 Sec in Dip and Catch 1RM, then -20% x 3
Snatch Pulls 100% for 2 x 3, working up heavy
Seated Box Jumps 75% of max height for 4 sets of 6
DAY 2
Squat 10RM, then -10% for 2 x 10
Bench Press 5RM, then -5% and -10% for 5
Snatch Deadlifts with 5 Sec Eccentric 5RM, then -10% for 2 x 5
Kang Squats 50% for 3 x 5, work up but not too heavy
DAY 3
Jerk from Split (Behind the Neck) 30% for 2, 40% for 2, 50% for 2, 60% for 2
Clean from Blocks Bar at Mid Thigh 70% EMOM x 10, work up but no misses
Clean Pulls 100% for 2 x 3, working up heavy
Overhead Axle Carry (Take 2 Minutes 45 sec x 4 (if you get all 4 sets of 45 sec without
between Sets) setting the bar down, increase the weight next week by
5-10 kilos)
DAY 4
Overhead Squats (1st Rep Paused 5 Sec in 3RM, then -10% for 2 x 3 not paused
Bottom)
Front Squat (1st Rep Paused 5 Sec in 5RM, then -10% for 2 x 5 not paused
Bottom)
GHDs 3 sets x 8 reps
DAY 5
Snatch (Paused 3 Sec 1 Inch off Ground 60% x 2, 70% x 2, 75% x 2, 80% x 1, then work up but no
and 3 Sec in Catch Position) misses
Clean (Paused 3 Sec 1 inch off Ground and 60% x 2, 70% x 2, 75% x 2, 80% x 1, then work up but no
3 Sec in Catch of Jerk) misses
Squat 3RM, then -5% and -10% for 3
Push Press 8RM, then -10% for 2 x 8
Clean Deadlift with 5 Sec Eccentric (Focus 5RM, then -10% for 2 x 5
on Position and Hit Perfectly)

WEEK 2
DAY 1
2+2
DAY 2
DAY 3
5-10 kilos)
DAY 4
Bottom)
Bottom)
DAY 5

WEEK 3
DAY 1
2+2
DAY 2
Snatch Deadlifts with 5 Sec Eccentric 5RM, then -10% for 5
DAY 3
5-10 kilos)
DAY 4
Bottom)
Bottom)
DAY 5

WEEK 4
DAY 1
Jerks from Blocks or Racks 1RM, then -20% x 3
DAY 2
Squat 8RM, then -10% for 8
Bench Press 5RM, then -10% for 5
Snatch Pulls 100% for 3 x 3, work up
DAY 3
5-10 kilos)
DAY 4
Overhead Squats (1st Rep Paused 1 Sec in 3RM
Bottom)
Front Squat (1st Rep Paused 1 Sec in 5RM, then -10% for 5 not paused
Bottom)
DAY 5
Snatch 60% x 2, 70% x 2, 75% x 2, 80% x 1, then work up but no
misses
Clean and Jerk 60% x 2, 70% x 2, 75% x 2, 80% x 1, then work up but no
misses
Push Press 5RM, then -10% for 5
Clean Pulls 100% for 3 x 3, work up

WEEK 5
DAY 1
Snatch Balance to OH Squat 30% for 1+2 (30% for 1 Snatch Balance and 2 OH
Squats), 40% for 1+2, 50% for 1+2, 60% for 1+2
Snatch from Blocks with Bar at Knee 75% EMOM x 10, work up but no misses
Jerks Paused 5 Sec in Catch 1RM, then -20% x 3
Snatch Pulls from Blocks with Bar at Knee 105% for 3 x 3, working up heavy
DAY 2
Unilateral RDLs 3 x 8 reps each leg
DAY 3
No Hook / No Feet Snatch 40% for 3, 50% for 3, 60% for 2, 70% for 2, 75% for 1
Jerk from Split Rack 30% for 2, 40% for 2, 50% for 2, 60% for 2
Clean from Blocks with Bar at Knee 75% EMOM x 10, work up but no misses
Clean Pulls from Blocks with Bar at Knee 105% for 3 x 3, working up heavy
Overhead Axle Carry (Take 2 Minutes 60 sec x 4 (if you get all 4 sets without setting the bar
between Sets) down, increase the weight next week by 5-10 kilos)
DAY 4
No Hook / No Feet Clean 40% for 3, 50% for 3, 60% for 2, 70% for 2, 75% for 1
Overhead Squats (1st Rep Paused 5 Sec in 1RM, then -20% for 3 not paused
Bottom)
Bottom)
DAY 5
Snatch (Paused 3 Sec at Knee and 3 Sec in 60% x 2, 70% x 2, 75% x 2, 80% x 1, then work up but no
Catch Position) misses
Clean (Paused 3 Sec at Knee and 3 Sec in 60% x 2, 70% x 2, 75% x 2, 80% x 1, then work up but no
Catch of Jerk) misses
Squat (Paused 5 Sec) 1RM, then -20% for 3 x 3 not paused

WEEK 6
DAY 1
Jerks Paused 3 Sec in Catch 1RM, then -20% x 3
DAY 2
DAY 3
sets of 1
Clean from Blocks with Bar at Knee 75% EMOM x 12, work up but no misses
DAY 4
sets of 1
Overhead Squats (1st Rep Paused 3 Sec in 1RM, then -20% for 3 not paused
Bottom)
Bottom)
DAY 5
Snatch (Paused 2 Sec at Knee and 1 Sec in 60% x 2, 70% x 2, 75% x 2, 80% x 1, then work up but no
Catch Position) misses
Clean (Paused 2 Sec at Knee and 1 Sec in 60% x 2, 70% x 2, 75% x 2, 80% x 1, then work up but no
Catch of Jerk) misses

WEEK 7
DAY 1
Jerks 1RM, then -20% x 3
DAY 2
DAY 3
sets of 1, 78% for 1
Clean & Jerk from Blocks with Bar at Knee 75% EMOM x 15, work up but no misses
DAY 4
sets of 1, 78% for 1
Snatch Balance (1st Rep Paused 3 Sec in 1RM, then -20% for 3 not paused
Bottom)
Bottom)
DAY 5
Snatch (Paused 1 Sec at Knee) 60% x 2, 70% x 2, 75% x 2, 80% x 1, then work up but no
misses
Clean (Paused 2 Sec at Knee) & Jerk 60% x 2, 70% x 2, 75% x 2, 80% x 1, then work up but no
misses

WEEK 8
DAY 1
Jerks 1RM
Snatch Pulls from Blocks with Bar at Knee 95% for 3 x 3
DAY 2
Squat 3RM
Snatch Deadlifts with 5 Sec Eccentric 3RM
DAY 3
No Hook / No Feet Snatch 40% for 3, 50% for 3, 60% for 2, 70% for 2, 75% for 2,
78% for 1, 80% for 1
Clean & Jerk from Blocks with Bar at Knee 75% EMOM x 8, work up but no misses
Clean Pulls from Blocks with Bar at Knee 95% for 3 x 3
DAY 4
No Hook / No Feet Clean 40% for 3, 50% for 3, 60% for 2, 70% for 2, 75% for 2,
78% for 1, 80% for 1
Snatch Balance (1st Rep Paused 1 Sec in 1RM, then -20% for 3 not paused
Bottom)
Front Squat 3RM, then -10% for 3
DAY 5
misses
Clean & Jerk 60% x 2, 70% x 2, 75% x 2, 80% x 1, then work up but no
misses
Clean Deadlift with 5 Sec Eccentric (Focus 3RM

WEEK 9
DAY 1
Snatch Pull to Snatch to OH Squat 50% for 2, 60% for 2, 70% for 1, 75% for 1, 80% for 1,
85% for 1, then work up but no misses
Clean Pull to Clean to Front Squat to Jerk 50% for 2, 60% for 2, 70% for 1, 75% for 1, 80% for 1,
85% for 1, then work up but no misses
DAY 2
Snatch Grip Push Press 3RM, then -10% for 2 x 3
RDLs 3 x 8 reps each leg
DAY 3
Snatch to Hang Snatch 50% for 2, 60% for 2, 70% for 2, 75% for 2, 80% for 2,
85% for 1, 88% for 1
Clean & 2 Jerks 50% for 2, 60% for 2, 70% for 2, 75% for 2, 80% for 2,
85% for 1, 88% for 1
Unilateral Fat Grip DB Carries 45 sec x 3 (if you get all 3 sets without setting the bar
down, increase the weight next week)
DAY 4
Hang Snatch 50% for 3, 60% for 2, 70% for 2, 75% for 1
Hang Clean 50% for 3, 60% for 2, 70% for 2, 75% for 1
DAY 5
Snatch Pull to Snatch 60% x 2, 70% x 2, 75% x 2, 80% x 1, then work up but no
misses
misses
Front Squat (Paused 5 Sec) 1RM, then -20% for 3 x 3 not paused
Clean Deadlift from 4 Inch Deficit with 5 3RM, then -10% for 3
Sec Eccentric (Focus on Position and Hit
Perfectly)

WEEK 10
DAY 1
Snatch to OH Squat 50% for 2, 60% for 2, 70% for 1, 75% for 1, 80% for 1,
85% for 1, then work up
Clean to Front Squat to Jerk 50% for 2, 60% for 2, 70% for 1, 75% for 1, 80% for 1,
DAY 2
Snatch Grip Push Press 3RM, then -10% for 2 x 3
DAY 3
85% for 1, 88% for 1, 90% for 1
85% for 1, 88% for 1, 90% for 1
Unilateral Fat Grip DB Carries 45 sec x 3 (if you get all 3 sets without setting the bar
down, increase the weight next week)
DAY 4
Hang Snatch 50% for 3, 60% for 2, 70% for 2, 75% for 1, 78% for 1
Hang Clean 50% for 3, 60% for 2, 70% for 2, 75% for 1, 78% for 1
DAY 5
misses
misses
Front Squat (Paused 3 Sec) 1RM, then -20% for 3 not paused
Clean Deadlift from 4 Inch Deficit with 5 3RM, then -10% for 3
Sec Eccentric (Focus on Position and Hit
Perfectly)

WEEK 11
DAY 1
Snatch 50% for 2, 60% for 2, 70% for 1, 75% for 1, 80% for 1,
Clean and Jerk 50% for 2, 60% for 2, 70% for 1, 75% for 1, 80% for 1,
DAY 2
Squat 1RM
DAY 3
85% for 1
85% for 1
DAY 4
Hang Snatch from Hip 50% for 3, 60% for 2, 70% for 2, 75% for 1
Hang Clean from Hip 50% for 3, 60% for 2, 70% for 2, 75% for 1
DAY 5
misses
misses

WEEK 12: COMPETITION
MONDAY
Snatch Max, allowed 1 miss
Clean and Jerk Work up to your opener - this should be your minimum
Back Squat 90% for 1
TUESDAY
Mobility Work
Complexes with Bar Only
WEDNESDAY
Snatch Work up to opener
Clean and Jerk Work up to last warm up
Front Squat 85% for 1
THURSDAY
Mobility Work
Snatch 80% for 1
Clean and Jerk 80% for 1
FRIDAY
Mobility Work
Bar Work
SATURDAY: COMPETITION

MASH MAFIA
BULGARIANISH
WEIGHTLIFTING
Everyone knows that in the Mash Mafia we like to go heavy. We like to
practice the lifts, but we like to get strong as well. We are not hitting a one-
rep max in the snatch and clean and jerk everyday, but we are going hard.
This program is filled with max complexes and rep maxes designed to get
you stronger and better at the lifts.
We definitely believe in accessory work for conquering weaknesses, so

we still have some accessory work. However, this program focuses on the
lifts, squats, and pulls more than the previous program. You will enjoy going
heavy and hard in this routine. You will need to put your big boy pants on, gird
up your loins, and prepare to go to work.

WEEK 1
MONDAY
Front Squat with 3 Sec Pause on First Rep 3RM, then -10% for 2 x 3
RDLs 3x8
Bentover Rows 10RM, then -5% and -10% for 10
TUESDAY
Snatch Pull to Snatch to 3 OH Squats Max, then 85% for 2 sets
Clean to 3 Front Squats to Jerk Max, then 85% for 2 sets
Back Squat with 3 Sec Pause on First Rep 3RM, then -10% for 2 x 3
WEDNESDAY
OH Squats Paused 3 Sec in Bottom 3RM, then -10% for 2 x 3 no pauses
Push Press 10RM, then -5% and -10% for 10
Snatch Deadlifts with 5 Sec Eccentric 8RM, then -5% and -10% for 8
Barbell Hip Ups 3 x 12
THURSDAY
Snatch 75% x 10, EMOM, work up
Clean & Jerk 75% x 10, EMOM, work up
Front Squat 8RM, then -10% for 2 x 8
FRIDAY
Bench Press 10RM, then -10% for 2 x 10
Snatch Push Press 8RM, then -10% for 2 x 8
Kang Squats 45% for 3 x 6, work up
SATURDAY
Snatch from Blocks Max triple, then -10% for 2 sets of 3
Clean & Jerk from Blocks Max 3 + 1 (maximum triple clean and single jerk), -10%
for 2 sets of 3+1
Back Squats 10RM, then -10% for 2 x 10
Clean Deadlifts with 5 Sec Eccentric 8RM, then -5% and -10% for 8
UNLESS OTHERWISE NOTED, NO MISSES ARE ALLOWED

WEEK 2
MONDAY
RDLs 3x8
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
Snatch from Blocks Max triple, then -10% for 2 sets of 3
Clean & Jerk from Blocks Max 3 + 1 (maximum triple clean and single jerk), -10%
for 2 sets of 3+1

WEEK 3
MONDAY
RDLs 3x8
TUESDAY
Snatch to 3 OH Squats Max, then 85% for 2 sets
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
Snatch from Blocks Max double, then -10% for 2 sets of 2
Clean & Jerk from Blocks Max 2 + 1 (maximum double clean and single jerk),
-10% for 2 sets of 2+1

WEEK 4
MONDAY
RDLs 3x8
TUESDAY
Snatch to 2 OH Squats Max (allowed 1 miss)
Clean to Front Squat to Jerk Max (allowed 1 miss)
Back Squat 3RM, then -10% for 3
WEDNESDAY
OH Squats 3RM
Snatch Deadlifts with 5 Sec Eccentric 6RM, then -10% for 6
THURSDAY
Front Squat 6RM
FRIDAY
Bench Press 8RM
Snatch Push Press 6RM, then -10% for 6
SATURDAY
Snatch from Blocks Max double (allowed 1 miss)
Clean & Jerk from Blocks Max 2 + 1 (maximum double clean and single jerk)
(allowed 1 miss)
Back Squats 8RM
Clean Deadlifts with 5 Sec Eccentric 6RM, then -10% for 6

WEEK 5
MONDAY
Front Squat with 3 Sec Pause 1RM, then -20% for 3 not paused
Power Snatch 1RM
Power Clean 1RM
RDLs with 30-50lb of Chains 3x8
TUESDAY
Snatch Pull to Snatch to Hang Snatch Max, then 85% for 2 sets
Clean to Front Squat to 2 Jerks Max, then 85% for 2 sets
Back Squat with 3 Sec Pause 1RM, then -20% for 3 not paused
WEDNESDAY
Snatch Deadlifts Paused 3 Sec at Knee 5RM, then -5% and -10% for 5
with 4 Sec Eccentric
Muscular Balance Superset Pullups (5-8 reps) supersetted with KB Upright Rows
(10 reps) x 4 sets
GHDs 3x8
THURSDAY
Clean Pull to Clean to 3 Front Squats Max, then 85% for 2 sets
Front Squat 3RM, then -5% and -10% for 3
Unilateral Overhead KB Carries 50m each hand x 4
FRIDAY
Rack Jerk Paused 2 Sec in Dip and Catch Max, then 85% for 2 sets
Snatch Push Press 5RM, then -5% and -10% for 5
Unilateral RDLs 3 x 8 each leg
SATURDAY
Snatch from Blocks Max, then -15% for 2 sets of 2 (allowed 1 miss)
Clean & Jerk from Blocks Max, then -15% for 2 sets of 2 (allowed 1 miss)
Back Squats 5RM, then -5% and -10% for 5
Clean Deadlifts Paused 2 Sec at Knee 5RM, then -5% and -10% for 5

WEEK 6
MONDAY
Power Snatch 1RM
Power Clean 1RM
TUESDAY
Pull to Snatch to Hang Snatch to OH Squat Max, then 85% for 2 sets
WEDNESDAY
(10 reps) x 4 sets
GHDs 3x8
THURSDAY
2 Snatch Pulls to Snatch to 2 OH Squats Max, then 85% for 2 sets
2 Clean Pulls to Clean to 3 Front Squats Max, then 85% for 2 sets
FRIDAY
Rack Jerk Paused 2 Sec in Dip and Catch Max, then 85% for 2 sets
SATURDAY
Snatch from Blocks Max, then -15% for 2 sets of 2 (allowed 1 miss)
Clean & Jerk from Blocks Max, then -15% for 2 sets of 2 (allowed 1 miss)

WEEK 7
MONDAY
Power Snatch 1RM
Power Clean 1RM
TUESDAY
Snatch Pull to Snatch to OH Squat Max, then 85% for 2 sets (allowed 1 miss)
Clean to 3 Front Squats to Jerk Max, then 85% for 1 set (allowed 1 miss)
WEDNESDAY
(10 reps) x 4 sets
GHDs 3x8
THURSDAY
2 Snatch Pulls to Snatch Max, then 85% for 2 sets (allowed 1 miss)
Clean to 3 Front Squats Max, then 85% for 2 sets
FRIDAY
Rack Jerk Paused 1 Sec in Dip and Catch Max, then 85% for 2 sets (allowed 1 miss)
SATURDAY
Snatch from Blocks Max, then -15% for 2 (allowed 1 miss)
Clean & Jerk from Blocks Max, then -15% for 2 (allowed 1 miss)

WEEK 8
MONDAY
Front Squat 1RM
Hang Power Snatch 1RM
Hang Power Clean 1RM
TUESDAY
Snatch Pull to Snatch Max (allowed 1 miss)
Clean to Front Squat to Jerk Max (allowed 1 miss)
Back Squat 1RM
WEDNESDAY
OH Squat 1RM, then -20% for 3
(10 reps) x 4 sets
GHDs 3x8
THURSDAY
Snatch Paused 3 Sec in Bottom 1RM
Clean 1RM (allowed 1 miss)
Front Squat 3RM
FRIDAY
Rack Jerk 1RM (allowed 1 miss)
Bench Press 3RM
SATURDAY
Snatch from Blocks 1RM (allowed 2 misses)
Clean & Jerk from Blocks 1RM (allowed 2 misses)
Back Squats 3RM
Clean Deadlifts 3RM

WEEK 9
MONDAY
Front Squat with 2 Sec Pause 1RM, then -20% for 3 no pauses
Hang Snatch Paused 3 Sec in Catch 1RM
Hang Clean 1RM
GHDs 3x8
TUESDAY
2 Snatch Pulls to Snatch Max, then 85% for 2 sets
Clean to 2 Jerks Max, then 85% for 2 sets
Back Squat with 2 Sec Pause 1RM, then -20% for 3 no pause
WEDNESDAY
Snatch Balance Paused 3 Sec in Bottom 1RM, then -20% for 2 x 3
THURSDAY
Snatch to 2 OH Squats Max, then 85% for 2 sets
Clean Pull to Clean to Front Squat Max, then 85% for 2 sets
FRIDAY
Jerk from Rack Paused 2 Sec in Catch 1RM, then 85% for 2 sets
SATURDAY
Snatch 1RM (allowed 1 miss)
Clean and Jerk 1RM (allowed 1 miss)
Clean Deadlifts 3RM, then -5% and -10% for 3

WEEK 10
MONDAY
Front Squat with 1 Sec Pause 1RM, then -20% for 3 no pauses
Hang Clean 1RM
GHDs 3x8
TUESDAY
Snatch Pull to Snatch Max, then 85% for 2 sets (allowed 1 miss)
Clean to 2 Jerks Max, then 85% for 2 sets (allowed 1 miss)
Back Squat with 1 Sec Pause 1RM, then -20% for 3 no pause
WEDNESDAY
THURSDAY
Snatch to OH Squat Max, then 85% for 2 sets (allowed 1 miss)
Clean to Front Squat Max, then 85% for 2 sets (allowed 1 miss)
FRIDAY
Jerk from Rack Paused 1 Sec in Catch 1RM, then 85% for 2 sets
SATURDAY
Snatch 1RM (allowed 2 misses)
Clean and Jerk 1RM (allowed 2 misses)
Clean Deadlifts 3RM, then -5% and -10% for 3

WEEK 11
MONDAY
Hang Clean 1RM
GHDs 3x8
TUESDAY
Snatch Pull to Snatch Max, then 85% for 1 set (allowed 1 miss)
Clean to Front Squat to Jerk Max, then 85% for 1 set (allowed 1 miss)
WEDNESDAY
THURSDAY
Snatch to OH Squat Max, then 85% for 1 set (allowed 1 miss)
Clean Max, then 85% for 1 set (allowed 1 miss)
FRIDAY
Extra Mobility Work
SATURDAY
Snatch 1RM (allowed 2 misses)
Clean and Jerk 1RM (allowed 2 misses)
Back Squats 3RM

WEEK 12
MONDAY
Snatch Work Up to Opener
Clean and Jerk Work Up to Last Warm Up
Back Squat 85% for 3 sets of 1
TUESDAY
Mobility and Recovery
WEDNESDAY
Snatch Work Up to Last Warm Up
Clean and Jerk 80% for 2 sets of 1
THURSDAY
Snatch 80% for 2 sets of 1
Clean and Jerk 75% for 2 sets of 1
FRIDAY
Mobility and Recovery
SATURDAY
Snatch Max (allowed 3 misses)
Clean and Jerk Max (allowed 3 misses)

MASH MAFIA
WITH A TWIST
This is one of my all-time favorite routines. It is a two-a-day workout
for advanced lifters looking to put some serious kilos on their total. If you
don’t have time for the morning sessions simply drop them. The meat and
potatoes of the workout goes down in the evening sessions.
We leave no stones unturned in this routine. We practice the lifts with well
thought out periodization. There are phases of going heavy all throughout
the plan, while focusing on overall strength.
There are two ways to get better at the sport of Olympic weightlifting.
The first way is to get better (more efficient) at the contested lifts. The other
way is to get stronger in the areas that will lead to bigger lifts. This program
will make you stronger and more efficient at the same time. Enjoy!

WEEK 1
MONDAY AM SESSION
Snatch Balances), 40% for 2+2, 50% for 2+2, 60% for 3
sets of 2+2
Jerk from Split (Behind the Neck) 30% for 2, 40% for 2, 50% for 2, 60% for 3 sets of 2
MONDAY PM SESSION
85% for 3 sets of 1
85% for 3 sets of 1
Snatch Pulls 100% for 2 sets of 3, working up heavy
TUESDAY
Jerk Paused in Dip and Catch 1RM, then -20% for 3
Kang Squats 50% for 3 sets of 5 reps, working up but not too heavy
WEDNESDAY AM SESSION
Snatch Paused in Bottom 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
sets of 3
Clean Paused in Bottom 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
sets of 3
WEDNESDAY PM SESSION
Snatch from Blocks 45% for 3, 55% for 3, 65% for 2, 75% for 3, 80% for 2,
85% for 3 sets of 1
Clean from Blocks 45% for 3, 55% for 3, 65% for 2, 75% for 3, 80% for 2,
85% for 3 sets of 1
Clean Pulls 100% for 2 sets of 3, working up heavy
THURSDAY
Front Squat Paused 3 Sec in Bottom 5RM, then -5% and -10% for 5
GHDs 3x8
FRIDAY AM SESSION
Snatch from High Blocks 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
Clean from High Blocks 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
FRIDAY PM SESSION
Snatch Paused 2 Sec 1 Inch off Ground 40% for 2, 50% for 2, 60% for 2, 70% for 2, 75% for 2,
80% for 1, work up but no misses
Clean Paused 2 Sec 1 Inch off Ground to 40% for 2, 50% for 2, 60% for 2, 70% for 2, 75% for 2,
Jerk 80% for 1, work up but no misses
SATURDAY
Clean Deadlifts (Focus on Position) 5RM, then -5% and -10% for 5

WEEK 2
MONDAY AM SESSION
Snatch Balances), 40% for 2+2, 50% for 2+2, 60% for 3
sets of 2+2
Jerk from Split (Behind the Neck) 30% for 2, 40% for 2, 50% for 2, 60% for 3 sets of 2
MONDAY PM SESSION
85% for 1, 88% for 3 sets of 1
TUESDAY
Jerk Paused in Dip and Catch 1RM, then -20% for 2 sets of 3
Snatch Paused in Bottom of Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
73% for 2 sets of 2
Clean Paused in Bottom of Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
73% for 2 sets of 2
85% for 1, 88% for 2 sets of 1, work up
85% for 1, 88% for 2 sets of 1, work up
THURSDAY
GHDs 3x8
FRIDAY AM SESSION
Snatch from High Blocks 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
75% for 2
Clean from High Blocks 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
75% for 2
FRIDAY PM SESSION
Snatch Pull to Snatch Paused 2 Sec 1 Inch 40% for 2, 50% for 2, 60% for 2, 70% for 2, 75% for 2,
off Ground 80% for 1, work up but no misses
Front Squat to Jerk 80% for 1, work up but no misses
SATURDAY

WEEK 3
MONDAY AM SESSION
2+2, 65% for 2 sets of 2+2
Jerk from Split (Behind the Neck) 30% for 2, 40% for 2, 50% for 2, 60% for 2, 65% for 2
MONDAY PM SESSION
85% for 1, 88% for 2 sets of 1, work up but no misses
TUESDAY
Jerk Paused in Dip and Catch 1RM, then -20% for 3 sets of 3
Snatch Paused in Bottom of Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
73% for 2, 75% for 2
Clean Paused in Bottom of Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
73% for 2, 75% for 2
THURSDAY
GHDs 3x8
FRIDAY AM SESSION
Snatch from High Blocks 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
75% for 2, 78% for 1
Clean from High Blocks 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
75% for 2, 78% for 1
FRIDAY PM SESSION
Snatch Pull to Snatch Paused 2 Sec 1 Inch 40% for 2, 50% for 2, 60% for 2, 70% for 2, 75% for 2,
off Ground to OH Squat 80% for 1, work up but no misses
Front Squat to 2 Jerks 80% for 1, work up but no misses
SATURDAY

WEEK 4
MONDAY AM SESSION
2+2
MONDAY PM SESSION
85% for 3 sets of 1
85% for 3 sets of 1
TUESDAY
Jerk Paused in Dip and Catch 1RM
Snatch Paused in Bottom of Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
Clean Paused in Bottom of Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
THURSDAY
Front Squat Paused 1 Sec in Bottom 5RM, then -10% for 5
GHDs 3x8
FRIDAY AM SESSION
Snatch from High Blocks 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
Clean from High Blocks 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
FRIDAY PM SESSION
SATURDAY
Clean Deadlifts (Focus on Position) 5RM, then -10% for 5

WEEK 5
MONDAY AM SESSION
Snatch Push Press to OH Squat 30% for 2+2 (30% for 2 Snatch Push Presses and 2 OH
Squats), 40% for 2+2, 50% for 2+2, 60% for 3 sets of
2+2
Hang Clean and Jerk 30% for 2, 40% for 2, 50% for 2, 60% for 2, 70% for 2
sets of 2, 75% for 2 sets of 2
MONDAY PM SESSION
85% for 2 sets of 1, 88% for 1
TUESDAY
Jerk Paused in Catch 1RM, then -20% for 3
Squat Paused 2 Sec in Bottom 5RM, then -5% and -10% for 5
Goodmornings 3x8
Snatch Paused 3 Sec at Knee 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
sets of 3
Clean Paused 3 Sec at Knee 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
sets of 3
Snatch from Blocks at Mid Thigh 45% for 3, 55% for 3, 65% for 2, 75% for 3, 80% for 2,
85% for 3 sets of 1
Clean from Blocks at Mid Thigh 45% for 3, 55% for 3, 65% for 2, 75% for 3, 80% for 2,
85% for 3 sets of 1
THURSDAY
GHDs (Continue to Advance with Bands, 3x8
Weights, or Pauses)
FRIDAY AM SESSION
Hang Snatch at Knee to Hang Snatch 30% for 1+1 (30% for 1 Hang Snatch at Knee and 1
Below Knee Hang Snatch Below Knee), 40% for 1+1, 50% for 1+1,
60% for 1+1, 70% for 3 sets of 1+1
Hang Clean from Hip to Jerk 30% for 1+1 (30% for 1 Hang Clean from Hip and 1
Jerk), 40% for 1+1, 50% for 1+1, 60% for 1+1, 70% for 3
sets of 1+1
FRIDAY PM SESSION
Clean to 2 Front Squats to 2 Jerks 40% for 2, 50% for 2, 60% for 2, 70% for 2, 75% for 2,
SATURDAY
Squat Paused 3 Sec 1RM, then -20% for 3 x 3

WEEK 6
MONDAY AM SESSION
Squats), 40% for 2+2, 50% for 2+2, 60% for 2+2, 65%
for 3 sets of 2+2
sets of 2, 75% for 2 sets of 2, 78% for 2
MONDAY PM SESSION
Snatch 45% for 3, 55% for 3, 65% for 2, 75% for 2 sets of 2,
80% for 2, 85% for 1, 88% for 3 sets of 1, work up but
no misses
Clean and Jerk 45% for 3, 55% for 3, 65% for 2, 75% for 2 sets of 2,
80% for 2, 85% for 1, 88% for 3 sets of 1, work up but
no misses
TUESDAY
Goodmornings 3x8
Snatch Paused 3 Sec at Knee 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
75% for 2 sets of 2
Clean Paused 3 Sec at Knee 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
75% for 2 sets of 2
THURSDAY
Weights, or Pauses)
FRIDAY AM SESSION
60% for 1+1, 70% for 3 sets of 1+1
Hang Clean to Jerk 30% for 1+1 (30% for 1 Hang Clean from Hip and 1
Jerk), 40% for 1+1, 50% for 1+1, 60% for 1+1, 70% for 3
sets of 1+1
FRIDAY PM SESSION
Snatch Pull to Snatch 40% for 2, 50% for 2, 60% for 2, 70% for 2, 75% for 2,
Clean to Front Squat to 2 Jerks 40% for 2, 50% for 2, 60% for 2, 70% for 2, 75% for 2,
SATURDAY

WEEK 7
MONDAY AM SESSION
for 2+2, 70% for 2+2
sets of 2, 75% for 2 sets of 2, 78% for 2, 80% for 1
MONDAY PM SESSION
80% for 2, 85% for 1, 88% for 1, 90% for 3 sets of 1,
work up but no misses
80% for 2, 85% for 1, 88% for 1, 90% for 3 sets of 1,
TUESDAY
Jerk 1RM, then -20% for 3
Goodmornings 3x8
Snatch Paused 3 Sec at Knee 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
75% for 2, 80% for 1
Clean Paused 3 Sec at Knee 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
75% for 2, 80% for 1
85% for 2 sets of 2
85% for 2 sets of 2
THURSDAY
Weights, or Pauses)
FRIDAY AM SESSION
Sotts Press 3 x 5 with light weight
60% for 1+1, 70% for 1+1, 75% for 1+1
Hang Clean to Jerk 30% for 1+1 (30% for 1 Hang Clean and 1 Jerk), 40%
for 1+1, 50% for 1+1, 60% for 1+1, 70% for 1+1, 75% for
1+1
FRIDAY PM SESSION
Clean to Front Squat to 2 Jerks 40% for 2, 50% for 2, 60% for 2, 70% for 2, 75% for 2,
SATURDAY

WEEK 8
MONDAY AM SESSION
for 2+2
sets of 2
MONDAY PM SESSION
80% for 2, 85% for 1, 88% for 1
80% for 2, 85% for 1, 88% for 1
TUESDAY
Jerk 1RM
Bench Press 3RM
Goodmornings 3x8
Snatch Paused 1 Sec at Knee and Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
Clean Paused 1 Sec at Knee and Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
85% for 2, 88% for 1
85% for 2, 88% for 1
THURSDAY
Weights, or Pauses)
FRIDAY AM SESSION
Sotts Press 3 x 5 with light weight
60% for 1+1, 70% for 1+1
Hang Clean to Jerk 30% for 1+1 (30% for 1 Hang Clean and 1 Jerk), 40%
for 1+1, 50% for 1+1, 60% for 1+1, 70% for 1+1
FRIDAY PM SESSION
SATURDAY
Clean Deadlifts (Focus on Position) 3RM, then -10% for 3

WEEK 9
MONDAY AM SESSION
Sotts Press 30% for 3 sets of 3
Clean from Low Blocks 30% for 2, 40% for 2, 50% for 2, 60% for 2, 70% for 2
MONDAY PM SESSION
TUESDAY
Behind the Neck Push Presses with 3RM, then -5% and -10% for 3
Medium Grip
GHDs 3x8
Snatch Paused 2 Sec at Knee and Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
sets of 3
Clean Paused 2 Sec at Knee and Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
sets of 3
85% for 2 sets of 1, work up if no misses
Clean Pull to Clean to Front Squat 45% for 3, 55% for 2, 65% for 1, 75% for 1, 80% for 1,
THURSDAY
Front Squat Paused 3 Sec in Bottom 1RM, then -20% for 3 sets of 3
Weights, or Pauses)
FRIDAY AM SESSION
Snatch with No Hook and No Feet 30% for 2, 40% for 2, 50% for 2, 60% for 2, 70% for 3
sets of 2
Clean and Jerk with No Hook and No Feet 30% for 2, 40% for 2, 50% for 2, 60% for 2, 70% for 3
sets of 2
FRIDAY PM SESSION
Clean to 2 Jerks 40% for 2, 50% for 2, 60% for 2, 70% for 2, 75% for 2,
SATURDAY
Jerk from Split (Behind the Neck) 5RM, then -5% and -10% for 5

WEEK 10
MONDAY AM SESSION
Sotts Press 30% for 3 sets of 3
MONDAY PM SESSION
Snatch 45% for 3, 55% for 3, 65% for 2, 75% for 3, 80% for 2, 85%
for 1, 88% for 1, 90% for 3 sets of 1, work up if no misses
Clean and Jerk 45% for 3, 55% for 3, 65% for 2, 75% for 3, 80% for 2, 85%
TUESDAY
Jerk from Blocks 1RM, then -20% for 3
Behind the Neck Push Presses with 3RM, then -5% and -10% for 3
Medium Grip
GHDs 3x8
Snatch Paused 2 Sec at Knee and Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
75% for 2 sets of 2
Clean Paused 2 Sec at Knee and Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
75% for 2 sets of 2
Clean to Front Squat 45% for 2, 55% for 2, 65% for 1, 75% for 1, 80% for 1,
THURSDAY
Front Squat Paused 2 Sec in Bottom 1RM, then -20% for 3 sets of 3
Weights, or Pauses)
FRIDAY AM SESSION
Snatch with No Hook and No Feet 30% for 2, 40% for 2, 50% for 2, 60% for 2, 70% for 2,
73% for 2
Clean and Jerk with No Hook and No Feet 30% for 2, 40% for 2, 50% for 2, 60% for 2, 70% for 2,
73% for 2
FRIDAY PM SESSION
SATURDAY
Jerk from Split (Behind the Neck) 5RM, then -5% and -10% for 5

WEEK 11
MONDAY AM SESSION
Power Snatch 30% for 2, 40% for 2, 50% for 2, 60% for 2, 70% for 2
MONDAY PM SESSION
Snatch 45% for 3, 55% for 3, 65% for 2, 75% for 2, 80% for 2, 85%
Clean and Jerk 45% for 3, 55% for 3, 65% for 2, 75% for 2, 80% for 2, 85%
TUESDAY
GHDs 3x8
Snatch Paused 1 Sec at Knee and Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
75% for 2 sets of 2
Clean Paused 1 Sec at Knee and Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
75% for 2 sets of 2
Clean 45% for 2, 55% for 2, 65% for 1, 75% for 1, 80% for 1,
THURSDAY
Weights, or Pauses)
FRIDAY AM SESSION
Snatch with No Hook and No Feet 30% for 2, 40% for 2, 50% for 2, 60% for 2, 70% for 2
Clean and Jerk with No Hook and No Feet 30% for 2, 40% for 2, 50% for 2, 60% for 2, 70% for 2
FRIDAY PM SESSION
SATURDAY
Squat 1RM, then -20% for 3 sets of 2

WEEK 12: COMPETITION
MONDAY
Snatch Max, allowed 1 miss
Clean and Jerk Work Up to Opener (this should be your minimum)
TUESDAY PM SESSION
Mobility Work
WEDNESDAY
Snatch Work Up to Opener
Clean Work Up to Last Warm Up
THURSDAY
Mobility Work
Snatch 80% for 1
FRIDAY
Mobility Work
Bar Work
SATURDAY
Competition

MASH POWERLIFTING
I might be known in the coaching world as an Olympic weightlifting
coach - but as an athlete, I am still known as a powerlifter. In addition to my
weightlifters, I have some of the best powerlifters in the country at my gym.
We have a few principles that make our programs successful:
• Undulating Periodization
• Conjugate Method
• Accommodating Resistance
• Post-Activation Potentiation
• Frequency
• Accessory Movements Designed to Target Weaknesses
This workout will get you stronger, and it will focus on the required
muscles for maximizing your numbers. You will add to your lifts, and you will
have fun doing it. Enjoy!

WEEK 1
DAY 1
Back Squat 10RM, then -10% for 2 x 10
Deadlift Paused 3 Sec at Knee for First 2 5RM, then -10% for 2 x 5 not paused
Reps
Goodmornings 3x8
DAY 2
Bench Press with Competition Pause on 10RM, then -10% for 2 x 10
First and Last Rep
DB Clean and Press 5 x 10
Tricep Superset DB Tricep Extensions (6 reps) superset with Tricep
Pushdowns (10 reps) x 6 sets
Barbell Rows 3 x 10
DAY 3
Front Squat Paused 3 Sec for First 2 Reps 5RM, then -10% for 2 x 5 not paused
Unilateral Farmer’s Carry 45 sec each hand x 3 (if you get all 3 sets of 45 sec
without setting the bar down, increase the weight next
week by 5-10 kilos)
DAY 4
1-Board Closegrip Bench 3RM
Closegrip Bench 5RM, then -10% for 2 x 5
Push Presses 3x6
Weighted Dips 3 x 8-10
Plate Lateral Raises 3 x 10
DAY 5
High Bar Back Squats Paused 5 Sec for 3RM, then -10% for 2 x 3 not paused
First Rep
Zercher Deadlifts off Blocks with Bar at 5RM, then -10% for 2 x 5
Knee
Elevated Suitcase Deadlifts 3 x 8 each side
GHDs 3x8

WEEK 2
DAY 1
Reps
Goodmornings 3x8
DAY 2
First and Last Rep
Barbell Rows 3 x 10
DAY 3
week by 5-10 kilos)
DAY 4
Push Presses 6RM, then -10% for 2 x 6
DAY 5
First Rep
Knee
GHDs 3x8

WEEK 3
DAY 1
Reps
Goodmornings 3x8
DAY 2
First and Last Rep
Barbell Rows 3 x 10
DAY 3
week by 5-10 kilos)
DAY 4
Closegrip Bench 5RM, then -10% for 5
DAY 5
First Rep
Knee
GHDs 3x8

WEEK 4
DAY 1
Back Squat 5RM
Deadlift 3RM
Goodmornings 3x8
DAY 2
Bench Press with Competition Pause on 5RM
First and Last Rep
Barbell Rows 3 x 10
DAY 3
Front Squat 3RM
week by 5-10 kilos)
DAY 4
Floor Presses 5RM, then -10% for 2 x 5
Push Presses 6RM
DAY 5
High Bar Back Squats 3RM
Zercher Deadlifts off Blocks with Bar at 5RM
Knee

WEEK 5
DAY 1
Deadlift Paused 3 Sec 2 Inches off Ground 70% for 8 sets of 1, EMOM, work up in weight but don’t
pass 90%
Goodmornings 3x5
DAY 2
First and Last Rep
Closegrip Floor Presses 8RM, then -10% for 2 x 8
DB Power Cleans 3 x 15
Barbell Rows 3x6
DAY 3
Bilateral Farmer’s Carry 45 sec x 3 (if you get all 3 sets of 45 sec without
setting the bar down, increase the weight next week by
5-10 kilos)
DAY 4
Weighted Dips 3x5
DB Tri-Delts (Front Raise superset with 3 x 9 each direction
Lateral Raise superset with Rear Delt
Raise)
DAY 5
High Bar Back Squats Paused 5 Sec 1RM, then -20% for 3 x 3 not paused
Knee
GHDs 3x8

WEEK 6
DAY 1
Deadlift Paused 3 Sec 2 Inches off Ground 70% for 10 sets of 1, EMOM, work up in weight but
don’t pass 90%
Goodmornings 3x5
DAY 2
First and Last Rep
Barbell Rows 3x6
DAY 3
5-10 kilos)
DAY 4
Weighted Dips 3x5
Raise)
DAY 5
Knee
GHDs 3x8

WEEK 7
DAY 1
Deadlift Paused 1 Sec 2 Inches off Ground 70% for 10 sets of 1, EMOM, work up in weight but
don’t pass 90%
Goodmornings 3x5
DAY 2
First and Last Rep
Barbell Rows 3x6
DAY 3
5-10 kilos)
DAY 4
Weighted Dips 3x5
Raise)
DAY 5
Deadlifts off Blocks with Bar below Knee 3RM, then -10% for 3
GHDs 3x8

WEEK 8
DAY 1
Back Squat 3RM
Deadlift 70% for 6 sets of 1, EMOM, work up in weight but don’t
pass 90%
DAY 2
Bench Press with Competition Pause on 3RM
First and Last Rep
Barbell Rows 3x6
DAY 3
DAY 4
Floor Presses 3RM, then -10% for 2 x 3
Push Presses 4RM, then -10% for 4
Raise)
DAY 5
High Bar Back Squats 1RM, then -20% for 3
Deadlifts off Blocks with Bar below Knee 3RM, then -10% for 3
GHDs 3x8

WEEK 9
DAY 1
Deadlift with Mini-Bands 70% for 8 sets of 1, EMOM, work up in weight but no
misses
Kang Squats 3 x 5, start at 35% of Back Squat and work up
DAY 2
First and Last Rep
Seated or T-Bar Rows 3 x 10
DAY 3
Front Squat Paused 5 Sec 1RM, then -20% for 3 x 3 not paused
Weighted Hypers 3 x 8 each leg
DAY 4
Closegrip Bench Paused 3 Sec on Chest 1RM, then -20% for 3 x 3 not paused
DB Tricep Extensions 6 x 8 with 30-45 sec between sets
KB Bat Wing Rows 3x8
DAY 5
First 2 Reps
Deadlifts off Blocks with Bar at Knee 3RM, then -10% for 2 x 3
GHDs 3x8

WEEK 10
DAY 1
Deadlift with Mini-Bands 70% for 6 sets of 1, EMOM, work up in weight but no
misses, then take off bands and max
Kang Squats 3 x 5, start at 35% of Back Squat and work up
DAY 2
Both Reps
DAY 3
Front Squat Paused 3 Sec 1RM, then -20% for 3 x 3 not paused
Weighted Hypers 3 x 8 each leg
DAY 4
Closegrip Bench Paused 3 Sec on Chest 1RM, then -20% for 3 x 3 not paused
KB Bat Wing Rows 3x8
DAY 5
First 2 Reps
Deadlifts off Blocks with Bar 2 Inches 3RM, then -10% for 2 x 3
below Knee
GHDs 3x8

WEEK 11
DAY 1
Back Squat 1RM, then -20% for 3
Deadlift 70% for 8 sets of 1, EMOM, work up in weight but not
past 90%
DAY 2
Bench Press with Competition Pause 1RM, then -20% for 3
DAY 3
Recovery
DAY 4
Closegrip Bench Paused 3 Sec on Chest 1RM, then -20% for 3 not paused
DAY 5
High Bar Back Squats 5RM, then -10% for 5
Deadlifts off 4-Inch Blocks 1RM, then -20% for 3
GHDs 3x8

WEEK 12
DAY 1
Back Squat 85% for 2 sets of 1
Deadlift 80% for 2 sets of 1
DAY 2
Bench Press with Competition Pause 85% for 2 sets of 1
DAY 3
Recovery and Mobility Work
DAY 4
Off. Just Move Around.
DAY 5: TESTING
Squat Max
Bench Max
Deadlift Max

MASH MAFIA
SUPER TOTAL HYBRID
This program is perfect for the person that wants to master the five
majorly contested lifts: Snatch, Clean & Jerk, Back Squat, Bench Press,
and Deadlift. This is my favorite way to train because you are getting the
best of both worlds. You are able to experience the athleticism of Olympic
weightlifting along with the raw strength of powerlifting.
This program will also get you jacked. Of course, we focus on the muscles
that will improve the lifts. However, in a hybrid type of workout you are using
pretty much every major muscle in the body. Hybrid workouts allow you to
be athletic, lift heavy weights, and look good doing it. Enjoy!

WEEK 1
MONDAY
Snatch 75% for 3, 80% for 2, 85% for 3 sets of 1
Clean and Jerk Paused in Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 2
Clean and Jerk 75% for 3, 80% for 2, 85% for 3 sets of 1
Snatch Pulls 100% for 2 sets of 3, working heavy
TUESDAY
Jerks Paused in Dip and Catch 1RM, then -20% for 3
Kang Squats 4 x 6, Start at 30% of Back Squat, work up but focus on
technique
WEDNESDAY
2+2
Snatch from Blocks 55% for 3, 65% for 2, 75% for 3, 80% for 2, 85% for 3
sets of 1
Clean from Blocks 55% for 3, 65% for 2, 75% for 3, 80% for 2, 85% for 3
sets of 1
Clean Pulls 100% for 2 sets of 3, working heavy
THURSDAY
Front Squat Paused 3 Sec in Bottom 5RM, then -5% and -10% for 5 not paused
GHDs 3x8
Standing Strict Press 5RM, then -10% for 5, then -15% for 5+
DB Tricep Extensions 6x8
Seated Rows 4 x 10
FRIDAY
Jerk work up but no misses
SATURDAY
Closegrip Bench with 25-50lb of Chains 5RM, then -10% for 5, then -15% for 5+
Deadlift Alternate Stance 5RM, then -5% and -10% for 5
One-Arm Farmer’s Carry 3 x 40 yards each arm

WEEK 2
MONDAY
Snatch Paused in Bottom 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
73% for 2
Snatch 75% for 3, 80% for 2, 85% for 2 sets of 1, 88% for 2 sets
of 1
Clean and Jerk Paused in Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
73% for 2
Clean and Jerk 75% for 3, 80% for 2, 85% for 2 sets of 1, 88% for 2 sets
of 1
TUESDAY
Kang Squats 3 x 5, Start at 50% of Back Squat, work up but not too
heavy
WEDNESDAY
2+2, 63% for 2+1
85% for 2 sets of 1, 88% for 2 sets of 1
85% for 2 sets of 1, 88% for 2 sets of 1
THURSDAY
GHDs 3x8
Seated Rows 4 x 10
FRIDAY
SATURDAY

WEEK 3
MONDAY
Snatch Paused in Bottom 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
73% for 2, 75% for 1
Snatch 75% for 3, 80% for 2, 85% for 2 sets of 1, 88% for 2 sets
of 1, work up but no misses
Clean and Jerk Paused in Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3,
73% for 2, 75% for 1
Clean and Jerk 75% for 3, 80% for 2, 85% for 2 sets of 1, 88% for 2 sets
TUESDAY
heavy
WEDNESDAY
2+2, 63% for 2+1
Snatch from Blocks 75% for 3, 80% for 2, 85% for 2 sets of 1, 88% for 2 sets
Clean from Blocks 75% for 3, 80% for 2, 85% for 2 sets of 1, 88% for 2 sets
THURSDAY
GHDs 3x8
Seated Rows 4 x 10
FRIDAY
SATURDAY

WEEK 4
MONDAY
Snatch 75% for 3, 80% for 2, 85% for 2 sets of 1
Clean and Jerk Paused in Catch 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
Clean and Jerk 75% for 3, 80% for 2, 85% for 2 sets of 1
TUESDAY
heavy
WEDNESDAY
2+2
85% for 2 sets of 1
85% for 2 sets of 1
THURSDAY
GHDs 3x8
Standing Strict Press 5RM, then -10% for 5+
Seated Rows 4 x 10
FRIDAY
SATURDAY
Closegrip Bench with 25-50lb of Chains 5RM, then -15% for 5+
Deadlift Alternate Stance 5RM, then -10% for 5

WEEK 5
MONDAY
2+2
80% for 2, 85% for 2 sets of 1, 88% for 1
80% for 2, 85% for 2 sets of 1, 88% for 1
Muscle Snatch 5RM, then -10% for 5
TUESDAY
Squat Paused 2 Sec in Bottom 5RM, then -5% and -10% for 5 not paused
Bench Press Paused 2 Sec on Chest 5RM, then -5% for 2 x 5, then -15% for 5+
Deadlifts Paused 3 Sec 2 Inches off 3RM, then -10% for 2 x 3 not paused
Ground and 3 Sec at Knee
Wide Stance Goodmornings 3x6
WEDNESDAY
Snatch from Blocks at Mid Thigh 65% for 2, 75% for 3, 80% for 2, 85% for 3 sets of 1
Clean from Blocks at Mid Thigh 65% for 2, 75% for 3, 80% for 2, 85% for 3 sets of 1
Jerks Paused 3 Sec in Dip and Catch 1RM, then -20% for 3
THURSDAY
Arm Superset Nosebreakers (8 reps) superset with Axle Bar Curls (8
reps) x 4 sets
FRIDAY
Clean to 2 Front Squats to 2 Jerks 50% for 2, 60% for 2, 70% for 2, 75% for 2, 80% for 1,
T-Bar Rows 3 x 10
SATURDAY
Deadlift off 8 Inch Blocks 5RM, then -10% for 2 x 5
Farmer’s Carry 4 x 40 yards

WEEK 6
MONDAY
2+2
Snatch 55% for 3, 65% for 2, 75% for 2 sets of 2, 80% for 2,
85% for 1, 88% for 3 sets of 1, work up if no misses
Clean and Jerk 55% for 3, 65% for 2, 75% for 2 sets of 2, 80% for 2,
TUESDAY
Squat Paused 2 Sec in Bottom 5RM, then -5% and -10% for 5 not paused
Ground and 3 Sec at Knee
WEDNESDAY
Snatch from Blocks at Mid Thigh 65% for 2, 75% for 3, 80% for 2, 85% for 1, 88% for 3
sets of 1, work up if no misses
Clean from Blocks at Mid Thigh 65% for 2, 75% for 3, 80% for 2, 85% for 1, 88% for 3
sets of 1, work up if no misses
Jerks Paused 3 Sec in Catch 1RM, then -20% for 3
THURSDAY
reps) x 4 sets
FRIDAY
Clean to 2 Front Squats to Jerk 50% for 2, 60% for 2, 70% for 2, 75% for 2, 80% for 1,
T-Bar Rows 3 x 10
SATURDAY

WEEK 7
MONDAY
2+2
Snatch 65% for 2, 75% for 2 sets of 2, 80% for 2, 85% for 1,
Clean and Jerk 65% for 2, 75% for 2 sets of 2, 80% for 2, 85% for 1,
TUESDAY
Ground
WEDNESDAY
Snatch from Blocks at Mid Thigh 65% for 2, 75% for 3, 80% for 2, 85% for 2 sets of 1,
88% for 1, work up if no misses
Clean from Blocks at Mid Thigh 65% for 2, 75% for 3, 80% for 2, 85% for 2 sets of 1,
88% for 1, work up if no misses
Jerks Paused 3 Sec in Dip and Catch 1RM, then -20% for 3
THURSDAY
Standing Strict Press 3RM, then -10% for 2 sets of 3, then -15% for 3+
reps) x 4 sets
FRIDAY
Clean to Front Squat to Jerk 50% for 2, 60% for 2, 70% for 2, 75% for 2, 80% for 1,
T-Bar Rows 3 x 10
SATURDAY

WEEK 8
MONDAY
Snatch 55% for 3, 65% for 2, 75% for 2 sets of 2, 80% for 2,
Clean and Jerk 55% for 3, 65% for 2, 75% for 2 sets of 2, 80% for 2,
TUESDAY
Bench Press Paused 1 Sec on Chest 5RM, then -10% for 2 x 5
Deadlifts 3RM, then -10% for 3
WEDNESDAY
Snatch from Blocks at Mid Thigh 65% for 2, 75% for 3, 80% for 2, 85% for 2, 88% for 1
Clean from Blocks at Mid Thigh 65% for 2, 75% for 3, 80% for 2, 85% for 2, 88% for 1
Jerk 1RM, then -20% for 3
THURSDAY
reps) x 3 sets
FRIDAY
T-Bar Rows 3 x 10
SATURDAY
Closegrip Bench with 25-50lb of Chains 3RM, then -15% for 3+
Deadlift off 8 Inch Blocks 1RM, then -15% for 3

WEEK 9
MONDAY
Sotts Press 30% for 3 x 3
88% for 3 sets of 1
88% for 3 sets of 1
Seated Box Jumps with 15lb Weighted 75% of max height for 3 sets of 5
Vest
TUESDAY
Deadlifts Paused 3 Sec at Knee and 3 Sec 3RM, then -10% for 2 x 3 not paused
at Mid Thigh
Pull-Throughs with Cables or Bands 3 x 15
WEDNESDAY
Snatch Paused 2 Sec at Knee and 2 Sec at 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
Catch
Snatch Pull to Snatch to OH Squat 65% for 1, 75% for 1, 80% for 1, 85% for 2 sets of 1,
work up to max (allowed 1 miss)
Clean Paused 2 Sec at Knee and 2 Sec at 30% for 3, 40% for 3, 50% for 3, 60% for 3, 70% for 3
Catch
Clean Pull to Clean to Front Squat 65% for 1, 75% for 1, 80% for 1, 85% for 2 sets of 1,
work up to max (allowed 1 miss)
Jerks from Rack 1RM, then -15% for 2
THURSDAY
Front Squat Paused 3 Sec in Bottom 1RM, then -20% for 3 x 3 not paused
Elevated BB Hip Ups 3 x 10
Standing Strict Press 1RM, then -15% for 3 and -15% for 3+
Band Pushdowns 3 x 15
FRIDAY
Clean to 2 Jerks 50% for 2, 60% for 2, 70% for 2, 75% for 2, 80% for 1,
Seated Rows 3 x 10
SATURDAY
Closegrip Bench with 25-50lb of Chains 1RM, then -15% for 2 x 3, then -20% for 3+
Suitcase Deadlifts from 6 Inch Deficit 3 x 5 each side at about an 8 RPE

WEEK 10
MONDAY
90% for 2 sets of 1, work up (allowed 1 miss)
90% for 2 sets of 1, work up (allowed 1 miss)
Seated Box Jumps with 15lb Weighted 80% of max height for 3 sets of 5
Vest
TUESDAY
Deadlifts Paused 3 Sec at Knee and 3 Sec 1RM, then -20% for 2 x 3 not paused
at Mid Thigh
WEDNESDAY
Snatch Paused 2 Sec at Knee and 2 Sec at 30% for 3, 40% for 3, 50% for 3, 60% for 3
Catch
Snatch Pull to Snatch to OH Squat 75% for 1, 80% for 1, 85% for 1, 88% for 1, work up
(allowed 1 miss)
Clean Paused 2 Sec at Knee and 2 Sec at 30% for 3, 40% for 3, 50% for 3, 60% for 3
Catch
Clean Pull to Clean to Front Squat 75% for 1, 80% for 1, 85% for 1, 88% for 1, work up
(allowed 1 miss)
Jerks from Rack 1RM
THURSDAY
Front Squat Paused 1 Sec in Bottom 1RM, then -20% for 2 x 3 not paused
FRIDAY
Seated Rows 3 x 10
SATURDAY
Closegrip Bench 1RM, then -15% for 3, then -20% for 3+
Deadlift off 4 Inch Blocks 3RM, then -10% for 3
Suitcase Deadlifts from 6 Inch Deficit 3 x 5 each side at about an 8 RPE

WEEK 11
MONDAY
78% for 2, 83% for 2, 88% for 1, work to max
78% for 2, 83% for 2, 88% for 1, work to max
TUESDAY
Bench Press Paused 1 Sec on Chest 1RM, then -15% for 3, then -20% for 3+
Deadlifts 1RM, then -20% for 3
WEDNESDAY
work up (allowed 2 miss)
Clean to Front Squat 65% for 1, 75% for 1, 80% for 1, 85% for 1, 88% for 1,
work up (allowed 2 miss)
THURSDAY
Standing Strict Press 1RM
FRIDAY
Seated Rows 3 x 10
SATURDAY
Squat 90% of 5RM for 2 x 5
Closegrip Bench 1RM, then -15% for 3
Deadlift off 4 Inch Blocks 1RM

WEEK 12
MONDAY
Snatch Max (allowed 1 miss)
Clean and Jerk Work up to opener
TUESDAY PM SESSION
Bench Press 90% for 1
Mobility Work
WEDNESDAY
Snatch Work up to opener
Clean and Jerk Work up to last warm up
THURSDAY
Mobility Work
Snatch 80% for 1
FRIDAY
Mobility Work
Bar Work
SATURDAY
Competition

MASH #SQUATEVERYDAY
ATHLETIC PERFORMANCE
I have been a strength and conditioning coach a lot longer than I have
been a weightlifting or powerlifting coach. I started coaching athletes in the
late ‘90s, and I have loved every second of it. I have had the honor of working
with some of the best athletes in America, such as athletes in the NFL, NBA,
MLB, and countless Division I athletes.
I have used an extensive amount of programs, and all of them have

worked well. However, there is one that worked better than all the rest.
Around Thanksgiving of 2015, my longtime athlete, Cade Carney, came to

me to get him ready for his first semester at Wake Forest University. He had
just won the State Championships with his high school team. He was leaving
high school early to join his college team. That meant I had five weeks to get
him in the best shape possible.
I took some advice from Dan John, and I decided to keep things simple.
We focused on the movements important to football and overall athleticism.
I highlighted the squat, an Olympic movement (mainly the clean), a push
(either bench press or strict press), and a pull.
Our accessory movements were exercises that would promote good

movement, stabilize the spine and pelvis, and bulletproof the athlete to
take hits on the field. Carries, lunges, and rows will always be a part of our
workouts. Carries stabilize the entire kinetic chain and create better function
of the hips (allowing for better cuts on the field).

Relative strength is always important. We will always include pullups and
pushups because our athletes must move their own bodies with superior
strength out on the field.
We’ve also added plyometrics in contrast to the squats. The force

absorption and production of the plyometrics prescribed will transfer
immediately to the field.
The results of this workout were nothing short of miraculous. It wasn’t

just Cade that completed the program. Cade, Cammy, and Christian - all
Division I Athletes - followed it and experienced phenomenal improvements.
Cade’s clean went from 300lb to 375lb. His squat went up over 75lb to
505lb. He bench pressed 375lb. Did I mention he is a running back? Did I
mention he is starting as a true freshman? He rushed for 110yd of offense in
his second game with three touchdowns.
If you are an athlete or a coach for athletes, this program will produce
results. Enjoy the program!

WEEK 1
DAY 1
Back Squat with Belt superset with 24” 5RM (1st rep paused 5 sec), then -10% for 2 x 5 not
Inch Box Depth Jumps and Touch for paused
Height for 3 sets of 5
Clean Paused 2 Inches off Ground Start at 70% for 8 sets of 1, EMOM, work up heavy but
no misses
Bench Press 5RM (1st rep paused 5 sec), then -10% for 2 x 5 not
paused
Upper Muscular Imbalance Superset Weighted Pushups (8 reps) superset with Bentover
Rows (8 reps) x 3 sets
Lunges 200m bodyweight only
DAY 2
Front Squat with Belt 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not
paused
Power Clean from Blocks 3RM, then -10% for 2 x 3
Snatch Pulls 95% for 3 x 3 with a 6 sec eccentric
OH Axle Carries 3 x 45 seconds (move up in weight when all 3 sets are
unbroken)
DAY 3
OH Squat Variation Max Effort 1RM with 5 sec pause, then -20% for 3 reps not paused
Hang Clean 3RM, then -10% for 3
Bench Press with All Reps Paused Start at 60% for 8 sets of 3, work up heavy but no
misses
Deadlift Max Effort 5RM from blocks with bar at knees
Upper Muscular Imbalance Superset Chest to Bar Pullups (submaximal reps) superset with
Dips (8 reps) superset with KB High Pulls (8 reps -
lower more slowly than you pull up) x 3 sets
DAY 4
Warm Up with OH Squat Variations Work up to 70% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt 1RM with 50lb of chain
Snatch Max Effort Power Snatch for 3RM, then -10% for 3
Strict Presses 5RM, then -10% for 2 x 5
DAY 5
Back Squat without Belt 1RM paused 3 sec, then -20% for 2 x 3 not paused
Clean Max Effort 1RM, then -20% for 3
Closegrip Bench 10RM, then -10% for 10+
Unilateral Farmer’s Carry 3 x 45 seconds each hand (move up in weight when all
3 sets are unbroken)

WEEK 2
DAY 1
Back Squat with Belt superset with 24 Inch 5RM (1st rep paused 5 sec), then -10% for 3 x 5 not
Box Depth Jumps and Touch for Height for paused (Last set will not be superset with Box Depth
3 sets of 5 Jumps)
no misses
paused
DAY 2
paused
unbroken)
DAY 3
misses
DAY 4
DAY 5

WEEK 3
DAY 1
Box Depth Jumps and Touch for Height for paused (Last 2 sets will not be superset with Box
3 sets of 5 Depth Jumps)
no misses
paused
DAY 2
paused
unbroken)
DAY 3
misses
DAY 4
DAY 5

WEEK 4
DAY 1
Back Squat with Belt superset with 24 Inch 5RM, then -10% for 2 x 5
Box Depth Jumps and Touch for Height for
3 sets of 5
no misses
Bench Press 5RM
DAY 2
Front Squat with Belt 3RM
Power Clean from Blocks 3RM, then -10% for 3
unbroken)
DAY 3
OH Squat Variation Max Effort 1RM with 3 sec pause
misses
DAY 4
Front Squat with Belt Work up to 90% of 1RM with 50lb of Chain, then
remove chains and max
DAY 5
Back Squat without Belt 1RM
Clean Max Effort 1RM
Closegrip Bench 8RM

WEEK 5
DAY 1
Box Depth Jumps and Touch for Height for paused
3 sets of 5
Clean Paused at Knee Start at 70% for 8 sets of 1, EMOM, work up heavy but
no misses
paused
DAY 2
Front Squat with Belt 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Fat Grip DB OH Carries 3 x 45 seconds (move up in weight when all 3 sets are
unbroken)
DAY 3
Heaving Snatch Balance 1RM with 5 sec pause, then -20% for 3 reps not paused
Clean Complex 2 Clean Pulls, 1 Clean, and 2 Front Squats: 1RM, then
-10% for 1
Bench Press with All Reps Paused, Add Start at 50% for 8 sets of 3, work up heavy but no
Chains misses
Deadlift Max Effort 5RM from blocks with weights 4 inches from floor
DB Z-Press (8 reps) superset with KB Swinging Rows
(8-12 reps) x 3 sets
DAY 4
Front Squat with Belt 3RM, then -10% for 2 x 3
Snatch Max Effort Power Snatch from blocks for 3RM, then -10% for 3
DAY 5
Back Squat without Belt superset with 1RM paused 1 sec, then -20% for 2 x 3 not paused
Jumping Knee Tucks for 3 x 5
Closegrip Bench 5RM, then -10% for 2 x 5 (last set is 5+)
Farmer’s Carry 3 x 45 seconds (move up in weight when all 3 sets are
unbroken)

WEEK 6
DAY 1
Box Depth Jumps and Touch for Height for paused (Last set will not be superset with Box Depth
3 sets of 5 Jumps)
no misses
paused
DAY 2
unbroken)
DAY 3
Clean Complex 1 Clean Pull, 1 Clean, and 2 Front Squats: 1RM, then
-10% for 1
Chains misses
DAY 4
DAY 5
Back Squat without Belt superset with 1RM paused 1 sec, then -20% for 2 x 3 not paused
unbroken)

WEEK 7
DAY 1
Box Depth Jumps and Touch for Height for paused (Last 2 sets will not be superset with Box
3 sets of 5 Depth Jumps)
no misses
paused
DAY 2
unbroken)
DAY 3
Clean Complex 1 Clean Pull, 1 Clean, and 1 Front Squat: 1RM, then
-10% for 2 sets
Chains misses
DAY 4
DAY 5
Back Squat without Belt superset with 1RM, then -20% for 2 x 3
unbroken)

WEEK 8
DAY 1
Back Squat with Belt superset with 30 Inch 3RM, then -10% for 2 x 3
Box Depth Jumps and Touch for Height for
3 sets of 5
no misses
Bench Press 3RM
DAY 2
Power Clean from Blocks 1RM
Push Presses 3RM
unbroken)
DAY 3
Heaving Snatch Balance 1RM with 3 sec pause
Clean Complex 1 Clean and 1 Front Squat: 1RM
Chains misses
DAY 4
Strict Presses 3RM
DAY 5
Back Squat without Belt superset with 1RM
Closegrip Bench 3RM
Floor Press 3RM, then -20% for 2 x 3
unbroken)

WEEK 9
DAY 1
Back Squat with Belt superset with 36” 1RM (paused 2 sec), then -15% for 2 x 3 not paused
Inch Box Depth Jumps and Touch for
Height for 3 sets of 5
Clean Start at 70% for 8 sets of 1, EMOM, work up heavy but
no misses
Bench Press 1RM (paused 2 sec), then -15% for 2 x 3 not paused
Upper Muscular Imbalance Superset Dips (submaximal reps) superset with KB Bat Wing
DAY 2
Front Squat with Belt Work up to 90% for 1
Power Clean from Blocks Work up to 90% for 2 sets of 1
unbroken)
DAY 3
Clean Complex 1 Clean Pull and 1 Clean: 1RM
Chains misses
Deadlift Max Effort 1RM from 4 inch deficit
KB Swings (12 reps) x 3 sets
DAY 4
Snatch Max Effort Muscle Snatch: 3RM
Strict Presses 1RM
DAY 5
Back Squat without Belt 1RM, immediately into One-Leg Crossover Box Jumps
for 3 x 5
unbroken)

WEEK 10
DAY 1
Back Squat with Belt Work up to 90% for 1, then immediately into 36” Inch
Box Depth Jumps and Touch for Height for 3 sets of 5
Clean Work up to 90% for 2 sets of 1
Bench Press Work up to 90% for 1
Upper Muscular Imbalance Set KB Bat Wing Rows (8 reps) x 3 sets
DAY 2
Front Squat with Belt Work up to 85% for 2 sets of 1
Power Clean Work up to 75% for 2 sets of 2
unbroken)
DAY 3
Clean Work up to 85% for 2 sets of 1
Bench Press Work up to 85% for 2 sets of 1
Deadlift Work up to 80% for 1
Upper Muscular Imbalance Set Chest to Bar Pullups (submaximal reps) x 2 sets
DAY 4
Front Squat with Belt Work up to 75% for 3
DAY 5
Clean 1RM
Back Squat 1RM
Bench Press 1RM

MASH MAFIA ATHLETIC
PERFORMANCE SPEED
PROGRAM
Getting athletes faster has always been a fascinating part of my job.
Preparing an athlete to be faster is a lot like teaching an athlete to snatch
more weight. There is technique involved, practice of the movement for
efficiency, and (of course) strength.
Most of my speed work is derived from Coach Joe DeFranco, Martin

Rooney, and William Bradley. It’s simple and effective. I’m grateful to all the
coaches before me who have invented the movements and drills used in this
program. (If you’re unfamiliar with any of them, a search on YouTube should
turn up a treasure trove of results.)
Contrast training is my favorite way to get faster. We use heavy sleds and
prowlers to excite the system. Then we have the athlete sprint unloaded for
various distances. It’s basically post-activation potentiation for sprinting.
This program focuses on proper movement, breaking down the

mechanics, and then practicing the movement. Sound familiar?
Enjoy!

WEEK 1
DAY 1 DAY 2
Runner Holds: 6 each Mountain Climbers: 30 sec x 3
Abduction/Adduction: 6 each Neck Series
Standing Oblique: 6 each Lying Leg Circles
Quadruped Thoracic Extension and Rotation: Cobra Pose
10 each side Frog Pose
Quadruped Thoracic Extension and Rotation Scorpion: 10 each leg
with Internal Rotation: 10 each side
Hip Flexor
Hip Flexor Stretch
Cradles: 10 yards
Fire Hydrant: 10 each
Frankensteins: 10 yards
4-Position March: 2
4-Position March: 2
A-Skip: 2
A-Skip: 2
A-Skip to Sprint 10 Yards: 2
B-Skip: 2
B-Skip: 2
Paused Russian Hop: 4 each leg
B-Skip to Sprint 10 Yards: 2 Superset with Sprint 15 Yards: 4
Half Kneeling 20 Yard Sprint: 4
DAY 3 DAY 4
Get-Ups: 5 each Jump Rope: 2 min
Runner Holds: 6 each Get-Ups: 5 each
Abduction/Adduction: 6 each Runner Holds: 6 each
Standing Oblique: 6 each Abduction/Adduction: 6 each
Streamline Standing Oblique: 6 each
Quadruped Thoracic Extension and Rotation: Streamline
10 each side Quadruped Thoracic Extension and Rotation:
Quadruped Thoracic Extension and Rotation 10 each side
with Internal Rotation: 10 each side Quadruped Thoracic Extension and Rotation
Cat and Camel: 10 each with Internal Rotation: 10 each side
Hip Flexor Stretch Squat and Reach: 5 each side
Fire Hydrant: 10 each OH Lunge: 10 each side
4-Position March: 2 Cat and Camel: 10 each
A-Skip: 2 Hip Flexor Stretch
A-Skip to Sprint 10 Yards: 2 Fire Hydrant: 10 each
B-Skip: 2 4-Position March: 2
B-Skip to Sprint 10 Yards: 2 A-Skip: 2
Build-Up Sprints 40 Yards: 4 with 30 sec rest A-Skip to Sprint 10 Yards: 2
6 Sets (Focus on Step Count): Prowler Push B-Skip: 2
10 yards super heavy then Swim and Sprint 15 B-Skip to Sprint 10 Yards: 2
yards
4 Sets: Prowler Push 10 yards then Side Step
Roll and Sprint 10 yards

WEEK 2
DAY 1 DAY 2
Get-Ups: 5 each Mountain Climbers: 30 Second x 3
Runner Holds: 6 each Neck Series
Abduction/Adduction: 6 each Lying Leg Circles
Standing Oblique: 6 each Cobra Pose
Streamline Frog Pose
Quadruped Thoracic Extension and Rotation: Scorpion: 10 each leg
10 each side Cradles: 10 yards
Quadruped Thoracic Extension and Rotation Frankensteins: 10 yards
4-Position March: 2
Hip Flexor Stretch
A-Skip: 2
4-Position March: 2
B-Skip: 2
A-Skip: 2
Work on Starts
Partners Starts to 10 Yard Sprint: 4 with 45
B-Skip: 2 sec rest
B-Skip to Sprint 10 Yards: 2 OH Med Ball Throws for Distance: 4 with 45
Falling Start 10 Yards: 2 sec rest
5 Sets: Prowler Push 20 yards then Swim and
Sprint 10 yards
DAY 3 DAY 4
Squat and Reach: 5 each side with Internal Rotation: 10 each side
4-Position March: 2 OH Lunge: 10 each side
A-Skip: 2 Cat and Camel: 10 each
A-Skip to Sprint 10 Yards: 2 Hip Flexor Stretch
B-Skip: 2 Fire Hydrant: 10 each
B-Skip to Sprint 10 Yards: 2 4-Position March: 2
Build-Up Sprints 40 Yards: 4 with 30 sec rest A-Skip: 2
6 Sets (Focus on Step Count): Heavy Sled A-Skip to Sprint 10 Yards: 2
Drags (4 sec for 10 yards) then rest 30 sec B-Skip: 2
then Sprint 20 yards
B-Skip to Sprint 10 Yards: 2
3 Sets: Weighted Prisoner Squat Jumps (8
reps) superset with KB Ice Skaters (10 reps)

WEEK 3
DAY 1 DAY 2
Streamline Frog Pose
Quadruped Thoracic Extension and Rotation: Scorpion: 10 each leg
10 each side Hip Flexor Stretch
Quadruped Thoracic Extension and Rotation Cradles: 10 yards
Hip Flexor Stretch
4-Position March: 2
4-Position March: 2
A-Skip: 2
A-Skip: 2
B-Skip: 2
Work on Starts
B-Skip: 2
Partners Starts to 10 Yard Sprint: 4 with 45
B-Skip to Sprint 10 Yards: 2 sec rest
Half Kneeling 10 Yard Sprints: 4 On Knee Med Ball Chest Passes: 3 sets of 5
DAY 3 DAY 4
Cat and Camel: 10 with Internal Rotation: 10 each side
4-Position March: 2 OH Lunge: 10 each side
A-Skip: 2 Cat and Camel: 10 each
A-Skip to Sprint 10 Yards: 2 Hip Flexor Stretch
B-Skip: 2 Fire Hydrant: 10 each
B-Skip to Sprint 10 Yards: 2 4-Position March: 2
Build-Up Sprints 40 Yards: 4 with 30 sec rest A-Skip: 2
6 Sets (Focus on Step Count): Heavy Sled A-Skip to Sprint 10 Yards: 2
Drags (4 sec for 10 yards) then rest 30 sec B-Skip: 2
Jump Back and Sprint 10 Yards: 4

WEEK 4
DAY 1 DAY 2
Quadruped Thoracic Extension and Rotation: Frog Pose
10 each side Scorpion: 10 each leg
Quadruped Thoracic Extension and Rotation Hip Flexor Stretch
Cradles: 10 yards
Hip Flexor Stretch
4-Position March: 2
4-Position March: 2
A-Skip: 2
A-Skip: 2
B-Skip: 2
B-Skip: 2
Work on Starts
Kneeling Sprints 15 Yards: 4
Forward Roll and Sprint 10 Yards: 4
Overhead Med Ball Throws: 2 sets of 5
Turkish Get-Ups: 4 each side
DAY 3 DAY 4
Fire Hydrant: 10 OH Lunge: 10 each side
6 Sets (Focus on Step Count): Heavy Sled B-Skip: 2
Drags (4 sec for 10 yards) then rest 30 sec B-Skip to Sprint 10 Yards: 2
Pushup and Sprint 10 Yards: 4

WEEK 5
DAY 1 DAY 2
Cradles: 10 yards
Hip Flexor Stretch
4-Position March: 2
4-Position March: 2
A-Skip: 2
A-Skip: 2
B-Skip: 2
Work on Starts
B-Skip: 2
Jump Back and Sprint 10 Yards: 4
On Knee Med Ball Chest Pass for Distance: 2
Half Kneeling Sideways and Sprint 10 Yards: 4 sets of 5 (use hips)
Turkish Get-Ups: 4 each side
DAY 3 DAY 4
Pushes (4 sec for 10 yards) then rest 30 sec B-Skip to Sprint 10 Yards: 2

WEEK 6
DAY 1 DAY 2
Cradles: 10 yards
Hip Flexor Stretch
4-Position March: 2
4-Position March: 2
A-Skip: 2
A-Skip: 2
B-Skip: 2
Work on Starts: 4
B-Skip: 2
2 Russian Hops and then Sprint 10 Yards: 6
On Knee Med Ball Chest Pass for Distance: 2
Drop and Roll and then Sprint 20 Yards: 6 (roll sets of 5 (use hips)
different direction each time)
DAY 3 DAY 4
Pushes for 20 yards then Swim and Sprint 20 B-Skip to Sprint 10 Yards: 2
yards

WEEK 7
DAY 1 DAY 2
Cradles: 10 yards
Hip Flexor Stretch
4-Position March: 2
4-Position March: 2
A-Skip: 2
A-Skip: 2
B-Skip: 2
Work on Starts: 4
B-Skip: 2
4 Russian Hops and then Sprint 10 Yards: 6
5 Sets: Forward Roll and Sprint 10 yards,
Med Ball Chest Pass and Sprint 10 Yards: 4 Shuffle 10 yards, Shuffle another 10 yards
4 Sets: Prowler Push 180lb for 10 yards, Back
Pedal 10 yards, and Forward Sprint 10 yards
DAY 3 DAY 4
6 Sets (Focus on Step Count): Heavy Prowler B-Skip: 2
Push (low) with minimum 150lb for 10 yards B-Skip to Sprint 10 Yards: 2
then rest 30 sec then Sprint 15 yards
Burpee and Sprint 10 Yards: 4
Iceskaters: 3 sets of 10 each leg with a 35lb KB

WEEK 8
DAY 1 DAY 2
Cradles: 10 yards
Hip Flexor Stretch
4-Position March: 2
4-Position March: 2
A-Skip: 2
A-Skip: 2
B-Skip: 2
Work on Starts: 4
B-Skip: 2
4 Sets: 3 Broad Jumps and Sprint 10 yards
6 Sets of T-Drill: Set up cones like a T. Face
Med Ball Chest Pass and Sprint 10 Yards: 4 forward entire time. Sprint 10 yards, Sprint
4 Sets: Prowler Push 180lb for 10 yards then left 5 yards, Sprint right 10 yards, Sprint left 5
Swim and Sprint 10 yards then Back Pedal 10 yards, and Sprint Backwards to beginning for
yards total of 40 yards. Rest 2:1.
DAY 3 DAY 4
6 Sets (Focus on Step Count): Heavy as B-Skip: 2
possible Sled Drags 10 yards then rest 30 sec B-Skip to Sprint 10 Yards: 2
4 Sets: Side Roll Left then Side Roll Right then
Sprint 10 yards

WEEK 9
DAY 1 DAY 2
Cradles: 10 yards
Hip Flexor Stretch
4-Position March: 2
4-Position March: 2
A-Skip: 2
A-Skip: 2
B-Skip: 2
Work on Starts: 4
B-Skip: 2
Unilateral Broad Jumps: 3 sets of 3 each leg
B-Skip to Sprint 10 Yards: 2 (stick each landing)
Underhand Med Ball Toss Overhead and Sprint 5 Sets of Pro Shuttle Drill: Set up 3 cones in
10 Yards: 4 a straight line placed 5 yards apart. Start at
Half Kneeling to Sprint 15 Yards: 5 middle cone, Sprint to one cone, turn around
and Sprint to far cone, turn around and Sprint
through the start point.
DAY 3 DAY 4
4 Sets: 2 Forward Rolls, Sprint 10 yards, Bear
Crawls 10 yards, Back Pedal 10 yards

WEEK 10
DAY 1 DAY 2
Cradles: 10 yards
Hip Flexor Stretch
4-Position March: 2
4-Position March: 2
A-Skip: 2
A-Skip: 2
B-Skip: 2
B-Skip: 2 (stick each landing)
B-Skip to Sprint 10 Yards: 2 Cone Zig-Zag Drill: Place 7 cones 5 yards apart
Underhand Med Ball Toss Overhead and Sprint in a zig-zag. Sprints x 2, Sprint to Backpedal x
10 Yards: 4 2, Shuffle to Sprint x 2, Karaoke to Sprint x 2
4 Russian Hops and Sprint 20 Yards: 4
DAY 3 DAY 4
4 Sets: 2 Forward Rolls, Sprint 10 yards, Bear
Crawls 10 yards, Back Pedal 10 yards

WEEK 11
DAY 1 DAY 2
Cradles: 10 yards
Hip Flexor Stretch
4-Position March: 2
4-Position March: 2
A-Skip: 2
A-Skip: 2
B-Skip: 2
B-Skip to Sprint 10 Yards: 2 Cone Zig-Zag Drill: Place 7 cones 5 yards apart
Med Ball Chest Pass and Sprint 15 Yards: 4 in a zig-zag. Sprints x 2, Sprint to Backpedal x
4 Sets: Bear Crawl 10 yards, Forward Roll, 2, Shuffle to Sprint x 2, Karaoke to Sprint x 2
Sprint 15 yards
DAY 3 DAY 4
5 Sets of 3 Reps: Forward Roll, Sprint 10 yards,
Back Pedal 5 yards

WEEK 12
DAY 1 DAY 2
Cradles: 10 yards
Hip Flexor Stretch
4-Position March: 2
4-Position March: 2
A-Skip: 2
A-Skip: 2
B-Skip: 2
B-Skip to Sprint 10 Yards: 2 3 Sets of Pro Shuttle Drill: Set up 3 cones in
On-Belly Get-Up and Sprint 15 Yards: 5 a straight line placed 5 yards apart. Start at
middle cone, Sprint to one cone, turn around
and Sprint to far cone, turn around and Sprint
through the start point.
DAY 3 DAY 4
B-Skip: 2
Time your 40 Yard Dash or any other times
that are important to you

NICK SCOTT’S “A
GLIMPSE OF THE GAMES”
Nick Scott is a coach who works closely with the Mash Mafia. He is an
incredible coach who is thirsty for constant knowledge. We plan to do more
and more with him over the next year.
Here is one of his full thirteen-week programs for all of you to try. He
uses various aspects of the conjugate system, which aligns with our beliefs
perfectly. Enjoy this functional masterpiece!

WEEK 1
MONDAY
EMOM 6 Minutes: 1 Power Clean to 2 Cleans at 65% of Clean Max
1 Min Rest
AMRAP 5 Minutes: 3 Deadlifts (275/205) to 7 Push Presses (115/85)
TUESDAY
EMOM 6 Minutes: 1 Power Snatch to 2 Snatches at 65% of Snatch Max
1 Min Rest
21/15/9: Hang Power Snatch (115/75) to Overhead Squat
THURSDAY
Behind the Neck Push Press: 5 x 5 at 75%
AMRAP 8 Minutes: 3 Shoulder-to-Overhead (BW/70% of BW) to 6 Box Jumps (30”/36”) to 9 KB Swings
(32kg/24kg)
FRIDAY
Tempo High Bar Back Squats (3 count at top, 3 count down, 3 count hold in hole, 3 count up): 6 x 3 at
65%
6 x 500m row (2 minutes rest in between sets)
SATURDAY
30 / 25 / 20 / 15 / 10 / 5: Pullups to Pistols to Toe-to-Bars
6 x 500m row (2 minutes rest in between sets)

WEEK 2
MONDAY
1 Min Rest
9 - 7 - 5: Squat Clean Thruster (135/95) to Bar Muscle-Ups
TUESDAY
1 Min Rest
For Time: 100 Burpee Box Overs (30”/24”)
THURSDAY
Behind the Neck Push Press: 5 x 4 at 80%
For Time: 50 Pullups, 400m Run, 50 HR Pushups, 800m Run, 50HR Pushups, 400m Run, 50 Pullups
FRIDAY
70%
10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1: Deadlift (275/205) to 100m Sprint
SATURDAY
AMRAP 12 Minutes: 10 Double KB Snatches (24kg/16kg) to 20 Goblet Squats to 30 Double-Unders

WEEK 3
MONDAY
EMOM 3 Minutes: 1 Power Clean to 1 Clean at 70% of Clean Max
1 Min Rest
1 Min Rest
3 Rounds for Time: 15 Thrusters (95/65) to 15 Box Jumps (24”)
TUESDAY
EMOM 3 Minutes: 1 Power Snatch to 1 Snatch at 70% of Snatch Max
1 Min Rest
1 Min Rest
3 Rounds for Time: 5 Muscle-Ups to 10 Clean and Jerks (135/95)
THURSDAY
Behind the Neck Split Jerk: 7 x 2 at 85%
5 Rounds for Time: 7 Bar Facing Burpees to 14 Overhead Squats (95/65) to 21 Overhead Walking
Lunges
FRIDAY
75%
AMRAP 8 Minutes: 3 Power Cleans (185/115) to 6 Front Squats (185/115) to 9 Burpee Pullups
SATURDAY
For Time: 50 Pullups, 400m Run, 100 Double-Unders, 800m Run, 75 Double-Unders, 1200m Run, 75
Double-Unders, 800m Run, 100 Double-Unders, 400m Run

WEEK 4
MONDAY
30 Minutes to find Max Power Clean or Clean (no more than 10 total lifts, allowed only one miss)
Rest 2 Minutes
Start at 80% of Snatch Max or Power Snatch - find new Max for Snatch or Power Snatch (no more
than 7 total lifts)
50 Pullups for time
TUESDAY
AMRAP 18 Minutes: 5 Hang Power Cleans (115/75) to 10 Front Squats to 15 Box Jumps (24”)
THURSDAY
Behind the Neck Split Jerk: 20 minutes to find Max
AMRAP 10 Minutes: 3 Squat Snatches (135/95) to 6 Behind the Neck Push Jerks to 9 Lateral Burpees
FRIDAY
80%
AMRAP 8 Minutes: 4 Muscle-Ups to 4 Deadlifts (345/225)
SATURDAY
3 Rounds For Time: 10 Bar-Facing Burpees to 15 Snatches (95/65) to 20 Toes-to-Bars to 25 Pullups to
30 Double-Unders

WEEK 5
MONDAY
Every 90 Seconds for 15 Rounds: 1 Clean Pull to 1 Clean to 1 Hang Clean at 65%
For Time: 50 DB Thrusters (50/35) with 3 burpees at the top of every minute
TUESDAY
Every 90 Seconds for 15 Rounds: 1 Snatch to 1 Hang Snatch (can be Power) to 1 OH Squat at 65%
AMRAP 12 Minutes: 3 Deadlifts (345/225) to 6 Pullups to 12 Knees to Elbows
THURSDAY
Push Press: 3 x 10 at 60%
AMRAP 8 Minutes: 10 Supine Ring Rows (no kipping) to 10 Pushups-to-Ab-Mat
2 Rounds for Time: 50 Banded Pressdowns to 50 Banded Face Pulls
FRIDAY
Tempo Low Bar Back Squats (5 count at top, 5 count down, 0 count hold in hole, 5 count up): 6 x 3 at
60%
30 / 20 / 10 for Time: Calories on Airdyne to Calories on Rower
SATURDAY
5 Rounds for Time (3 Minutes Rest between Rounds): 5 Hang Power Cleans (185/125) to 10 Bar-
Facing Burpees to 30 Calories on Rower

WEEK 6
MONDAY
Every 90 Seconds for 15 Rounds: 1 Clean Pull to 1 Clean to 1 Hang Clean at 70%
Perform “Fran”
TUESDAY
Every 90 Seconds for 15 Rounds: 1 Snatch to 1 Hang Snatch (can be Power) to 1 OH Squat at 70%
AMRAP 20 Minutes: 10 Push Presses (95/65) to 10 Front Squats (95/65)
THURSDAY
Push Jerk: 5 x 5 at 70%
“Volkswagen 2.0”: 21 / 15 / 9 on Bench Press (BW/70% BW) to Ring Dips
6 Rounds for Time: Banded Pushups to failure, Band Pull Aparts to failure (no pausing, must go until
failure without breaking)
FRIDAY
70%
“Squat a Ton, Run a Mile”: 4 Rounds for Time: 400m Run to Squat 1 Ton (pick a weight, squat it any
way you like... Zercher, Back, Front, Overhead, etc.... total reps with given weight must be at least
2,000 lbs per round)
SATURDAY
For Time: 1000m Run to 100 Wallballs to 10 Rope Climbs

WEEK 7
MONDAY
Every 90 Seconds for 10 Rounds: 1 Snatch to 1 Hang Snatch to 1 OH Squat at 75%
For Time: 100 Hang Squat Snatches (65/45)
TUESDAY
Every 90 Seconds for 10 Rounds: 1 Clean Pull to 1 Clean to Hang Clean at 75%
For Time: 30 / 20 / 10 on Back Squats (155/115) to Burpees (to a 6” target)
THURSDAY
Split Jerk: 5 x 3 at 80%
AMRAP 8 Minutes: 5 Hang Power Cleans (155/105) to 7 Front Squats to 9 Deadlifts
For Time: 100 Banded Pressdowns to 100 Banded Face Pulls
FRIDAY
80%
“Double Wallball Cindy”: AMRAP 20 Minutes: 10 Pullups to 20 Pushups to 30 Wallballs
SATURDAY
For Time: 1000m Row to 100 Push Presses (75/55) to 10 Muscle-Ups

WEEK 8
MONDAY
Every 90 Seconds for 10 Rounds: 1 Snatch to 1 Hang Snatch to 1 OH Squat at 80%
For Time: 10 Clean and Jerks (165/125) to 1 mile Run to 10 Clean and Jerks (165/125)
TUESDAY
Every 90 Seconds for 10 Rounds: 1 Clean Pull to 1 Clean to Hang Clean at 80%
AMRAP 10 Minutes: 6 Chest-to-Bar Pullups to 9 Toes-to-Bars to 12 Pistols
THURSDAY
Behind the Neck Split Jerk: 6 x 2 at 90%
“20 / 40 / 60”: 3 Rounds for Time: 20 KB Swings (35 lbs) to 40 Push Presses (45 lbs) to 60 Air Squats
3 Rounds for Time: 50 Banded OH Press to 50 Banded OH Extensions to 50 Banded Pull Aparts
FRIDAY
85%
4 Rounds for Time: 4 Power Snatches (155/115) to 4 OH Squats to 4 Behind the Neck Push Jerks
SATURDAY
AMRAP 18 Minutes: 7 Deadlifts (275/185) to 50m Prowler Push (180/135)

WEEK 9
MONDAY
EMOM 10 Minutes: 1 Power Clean at 55% of Clean Max
Rest 1 Minute
EMOM 10 Minutes: 1 Clean at 60% of Clean Max
For Time: 100 Double-Unders to 75 Wallballs to 50 Pullups to 25 Back Squats (225/155)
TUESDAY
EMOM 10 Minutes: 1 Power Snatch at 55% of Snatch Max
Rest 1 Minute
EMOM 10 Minutes: 1 Snatch at 60% of Snatch Max
3 Rounds for Time: 12 Bar-Facing Burpees to 9 Squat Cleans (135/95) to 6 Muscle-Ups
THURSDAY
Split Jerk: 1RM
5 Rounds for Time: 10 Strict Supine Ring Rows to 10 Strict Ring Dips to 10 Alternating Pistols
FRIDAY
Back Squat: 1RM
2 Rounds for Time: 25 Calories on Rower to 25 Box Jumps (30”/24”) to 25 Deadlifts (185/135) to 25
Handstand Pushups
SATURDAY
“Bangarang”: 21 Power Snatch (95/65) to 21 Burpees to 21 Pullups to 15 OH Squats to 15 Burpees to
15 Pullups to 9 Squat Snatches to 9 Burpees to 9 Pullups

WEEK 10
MONDAY
Every 90 Seconds for 5 Min: Three-Position Clean at 65%
Rest 2 Minutes
3 Rounds for Time: 15 Bar-Facing Burpees to 12 Deadlifts (155/105) to 9 Hang Power Cleans
(155/105) to 6 Push Jerks (155/105)
TUESDAY
Every 90 Seconds for 5 Min: Three-Position Snatch at 65%
Rest 2 Minutes
5 Rounds for Time: 15 Bench Presses (135/95) to 15 Toes-to-Bars to 45 Air Squats
THURSDAY
5 x 3 of 1 Push Press, 1 Push Jerk, 1 Split Jerk at 60% of Max Jerk
For Time: 10 Rope Climbs to 20 Back Squats (225/155) to 30 Handstand Pushups to 40 Calories on
Rower
FRIDAY
Deadlift: 1RM
Perform “Jackie”
SATURDAY
5 Rounds for Time: 15 Power Cleans (115/75) to 15 Wallballs

WEEK 11
MONDAY
Rest 1 Minute
30 Rounds for Time (Yes, Thirty Rounds): 5 Burpees to 1 Muscle-Up
TUESDAY
Rest 1 Minute
30 / 20 / 10 for Time: Box Jumps (24”/20”) to Chest-to-Bars to Shoulder-to-Overheads (115/75)
THURSDAY
Every 2 Min for 20 Min: 1 Push Press to 2 Push Jerks to 3 Split Jerks, go up in weight each round and
attempt a max
3 Rounds for Time: 50 Air Squats to 20 Hang Power Cleans (115/75)
FRIDAY
1 and 1/4 Back Squat: 5 x 5 at 60%
21 / 15 / 9: Deadlift (225/155) to Thrusters (95/65)
SATURDAY
For Time: 100 Pullups to 100 KB Swings (24kg/16kg) to 100 Double-Unders to 100 OH Squats (95/65)
OR in Teams of Four for Time: 250 Chest-to-Bar Pullups to 250 KB Swings (24kg/16kg) to 250 Double-
Unders to 250 OH Squats (95/65)

WEEK 12
MONDAY
Rest 1 Minute
Rest 1 Minute
5 Rounds for Time: 15 KB Swing (32kg/24kg) to 15 Burpees
TUESDAY
Rest 1 Minute
Rest 1 Minute
3 Rounds for Time: 21 Toes-through-Rings to 14 Box Jumps (36”/30”) to 7 Muscle-Ups
THURSDAY
Every 2 Min for 20 Min: 1 Power Clean to 1 Front Squat to 1 Push Jerk, go up in weight each round
For Time: 75 Pullups to 75 Pushups to 75 Front Squats (75/55) to 75 Hang Power Cleans (75/55) to
75 Push Presses (75/55) to 75 GHD Situps to 75 Double-Unders
FRIDAY
21 / 15 / 9: Squat Cleans (135/95) to Handstand Pushups
SATURDAY
Regional WOD 11.3: 21 / 15 / 9: Deadlift (315/205) to Box Jumps (30”/24”)

WEEK 13
MONDAY
Snatch 1RM
Perform “Isabel”
TUESDAY
Clean 1RM
Perform “Grace”
THURSDAY
Push Press 1RM
Push Jerk 1RM
Split Jerk 1RM
FRIDAY
3 Rounds for Time: 21 Knees-to-Elbows to 18 Front Squats (185/115) to 15 Strict Handstand Pushups
SATURDAY
Perform “Helen”
Rest 10 Minutes
For Time: 30 OH Squats (135/95) to 10 Muscle-Ups to 30 Calories on Rower
Rest 10 Minutes
For Time: 3k Row, 1.5 mile Run

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MASH ELITE

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We definitely believe in accessory work for conquering weaknesses, so

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UNLESS OTHERWISE NOTED, NO MISSES ARE ALLOWED

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UNLESS OTHERWISE NOTED, NO MISSES ARE ALLOWED

Mash Elite Program Sampler 19

UNLESS OTHERWISE NOTED, NO MISSES ARE ALLOWED

Mash Elite Program Sampler 20

UNLESS OTHERWISE NOTED, NO MISSES ARE ALLOWED

Mash Elite Program Sampler 21

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UNLESS OTHERWISE NOTED, NO MISSES ARE ALLOWED

Mash Elite Program Sampler 25

UNLESS OTHERWISE NOTED, NO MISSES ARE ALLOWED

Mash Elite Program Sampler 26

UNLESS OTHERWISE NOTED, NO MISSES ARE ALLOWED

Mash Elite Program Sampler 27

UNLESS OTHERWISE NOTED, NO MISSES ARE ALLOWED

Mash Elite Program Sampler 28

UNLESS OTHERWISE NOTED, NO MISSES ARE ALLOWED

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