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10/26/13 DL 2″ Deficit 555#/1, 445/3×2 Snatch Grip Push Press 100/5, 110k/5, 124k/5, 140k/2 Pull-ups 3 sets DB Tricep Ext 3 sets Now off to a Chicken Stew Party with the Mash Mafia! It’s a Southern Thing!

Day 6 Squats max 5, then -5% and -10% Incline Bench max 5 then -5% and -10% Deadlift 1RM deficit pull on 2″ Blocks, 80%/3×2 Snatch Grip Push Press 3x5reps It was interesting to see how my athletes were all affected so differently from the increase in volume. I saw some set PRs, while others

10/25/13 Snatch 120k/1 C&J 143k/1&1 Squats 205k/5 Incline Bench 225/5,240/5 Today I had the honor of giving the Pre-Game Speech to the Davie County High School Varsity Football Team! I train most of the team, and have worked with most all of them. I had a great time telling them how Jesus took 12 Ordinary

Day 5 Snatch max, 80%/2×2 Clean & Jerk max, 80/2×2 3 rounds for reps of: 1:00 ME Front Rack Barbell Step-ups 20″ box 95/65# 1:00 ME C2B Pull-ups 1:00 UB Handstand Hold Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for

10/24/13 Off Day Thank God! We made it to our rest day guys! I recommend doing a few empty bar complexes, mobility work, and stretch! I love the sport of weightlifting. I believe that in the next few years we will see medals in America, and I believe the sport will surge in popularity. Here

10/23/13 Clean complex 130k/2&1&2&1, 140k/2&1&2&m, 140k/1&1c&j Front Squats 160/5, 170k/3, 100/4 pauses Clean Pulls 170/3, 180/3, 190k/3 Push Press 90k/5, 80k/5 Here’s my Complex: www.MashElitePerformance.com