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Day 3 Clean Complex: Clean Pulls/2, Clean/1, Front Squat/2, & Jerk/1 max, then -10% Front Squat Max 5 RM, then -10% then -30% for 2 sec pauses Clean Pulls from Box 3×3 105% Push Press 5RM , then -5% and -10% For time: 50 Burpees 20 Front Squats @ 80% 50 Burpees After today, things […]

Scuba and I are getting ready for the Attitude Nation Weightlifting Meet Nov. 10th. Both of us hope to qualify for the American Open. The last time I was there was 1999, so I really want to make it. 3 months ago, I was way above the total, but I had some major shoulder problems

Day 2 OH Squats 3x5reps start with highest 5 reps completed last week. Jerks Max 1, 83/2 x 2 Bench 3x5reps start with 80%+10lbs Bentover Rows 10RM then -5% and -10% Met Con 4 Rounds for Time: Thrusters/10 115/85lbs GHDs hold 10lb plate/10 Jump Rope Double Unders 25 Interesting how the high volume is affecting

10/28/13 Snatch 120/1, 125/m, 123/m C&J 135/1&1, 145/1&m Squats 225/3 Snatch Pulls 131/3,141/3,151/3 I know this doesn’t match my posted workout, but I’m doing a short taper for the Attitude Nation Holiday Open Nov. 10th. I was pleased with the MashMafia’s Results as a team. Everyone PRed on the Snatch Complex, and they were able

Day 1 Snatch Pulls/2, Snatch/1, & OH Squats/2 max, then -10%/1 Squats 5 x 5 start with 80% + 10lbs/5kilos Snatch Pulls 3×3 reps105% GHDs & Pullups(Crossfit Skip) Conditioning 5X400m Run Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4. For information on seminars or online coaching, go to:

Friday I had the honor of doing the Pre-Game Speech for the Davie County High School Varsity Football Team. I coach or have worked with a majority of the Team. Needless to say, I take this honor very seriously. This is a young team with two MashElite Freshmen and two MashElite Sophomores in the starting