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Thursday Angel Drops watch video Hit & Catch Cleans Rest day with a little practice! Here is a video of this weeks highlights for the MashMafia Weightlifting, Powerlifting, & Athletic Performance! At the Level II Seminar Jessica North dropped some major knowledge on warm ups and attempt selection. I have attached the picture to the […]

Wednesday Snatch HS Clean & Jerk HS, 80/2&1 Front Squat 90%/1 Pullups 3×10 BW Conditioning 3 rounds for time of: 10 Strict Pull-ups 9 Front Squats @ 70% 10 Burpees 5 Necessities of a Great Athlete: 1. Relative Strength! Pound for pound strength or efficiently handling one’s own Bodyweight. Knowing your body fat percentage, and

Tuesday Snatch 75%/1 x 3 Clean 75%/1 x 3 Jerks from Box max 1 Bench Press 2RM & -10% for max reps Abs Met Con 3 Rounds for Time: 10 HR Pushups 15 KB Swings 50/35lbs 400m Sprint Here are a few of my notes from the Level II Camp on the Squat, Bench, &

Monday Snatch HS, 80/2 Clean & Jerk HS Squat 90/1 Pullups 3 sets of 10 ss GHRs/8×3 (skip if Crossfit) Abs Met Con 3 Rounds for Time: GHRs/10 25lb Plate Above Head Lunges/20 25 Double Unders Great weekend ate the Level II Camp! Jon and Jessica North, Ryan Grady, the MashMafia Weightlifters, the ANW Weightlifters,

Saturday Front Squat & chains 3RM Push Press 3RM Rows 3×10 Ab Work Met Con Off Not a lot to say today because I am teaching at the Attitude Nation Level II Camp! I’ll try to give a report tomorrow! www.MashElitePerformance.com for seminars, supplements, DVDs, and online training! Or email me at Travis.Mash@MashElitePerformance.com

Friday Snatch max focus on minimum Clean & Jerk max focus on minimum Jerks off Box or Snatch Balance work Conditioning Linda 10-9-8-7-6-5-4-3-2-1 reps: Deadlifts @1.5 bodyweight, Bench Press @bodyweight, Cleans @0.75 bodyweight. Snatch Tips: 1. Bring the bar into the shin before the pull to start the shift from ball of foot to heels.