Mash Mafia “Just Get Strong” 8 Week Cycle

Mash Mafia “Just Get Strong” 8 Week Cycle

A couple of announcements before I lay out the latest sick program from the Mash Mafia!

Check out our new Seminar Schedule here! Eagan, MN at Undisputed Strength & Conditioning is next February 7th:

Mash Seminars

We are bringing back the $50 of “Online Coaching by Coach Mash” to help all you guys reach your “New Year’s Goal”! Use Coupon Code: MASHCOACHING

Here is the Link: Online Coaching by Coach Mash

Our Eat & Lift What You Want Team is 170 strong! People are getting ripped and in the best shape of their lives! Join the Team! Link is below:

Eat & Lift What You Want

Just Get Strong

I am super excited about this cycle. This program is designed to get you strong and healthy. The workouts are not designed to keep you in the gym three hours. They are designed to be totally efficient, so you can spend your time recovering. I wanted to design a workout that one could do over and over with continued results. I also wanted to design a workout that would force adaptation without excessive breakdown in the body. This is the plan that will get strong, and it will have you feeling great.

Here is what the plan looks like:

Week 1
Monday
Hang Snatch from Hip 3RM, then -5&-10% for 3
Back Squats Take -10% of best 5RM for 5×5
Snatch Pulls 100% 3×3 work up

Tuesday
Bench Press Paused 2 sec 2″ off Chest 5RM, then -5&-10% for 5
Push Press 5RM, then -5&-10% for 5
Upper Bro Session

Wednesday
Hang Clean from Hip 3RM, then -5&-10% for 3
Front Squats Paused 2 sec in bottom 5RM, then -5&-10% for 5
Clean Pulls 100% 3×3 work up
Lower Bro Session

Friday
Snatch Pull x 2, Snatch, & OH Squat x 2 Max then -20% for 2 sets
Clean Pullx1, Clean, Front Squat x 2, & Jerk x 2 Max then -20% for 2 sets

Saturday
Back Squats 5RM, then -5&-10% for 5
Standing Press Paused 2 sec 2 inch off chest 5RM, then -5&-10% for 5
Deadlift Paused 2 sec 2 inch off Ground 5RM, then -5&-10% for 5
Core Bro Session

Week 2
Monday
Hang Snatch from Hip 3RM, then -5&-10% for 3
Back Squats Take -10% of best 5RM for 5×5
Snatch Pulls 100% 3×3 work up

Tuesday
Bench Press Paused 1 sec 2″ off Chest 5RM, then -5&-10% for 5
Push Press 5RM, then -5&-10% for 5
Upper Bro Session

Wednesday
Hang Clean from Hip 3RM, then -5&-10% for 3
Front Squats Paused 1 sec in bottom 5RM, then -5&-10% for 5
Clean Pulls 100% 3×3 work up
Lower Bro Session

Friday
Snatch Pull x 2, Snatch, & OH Squat x 1 Max then -20% for 2 sets
Clean Pullx1, Clean, Front Squat x 2, & Jerk x 1 Max then -20% for 2 sets

Saturday
Back Squats 5RM, then -5&-10% for 5
Standing Press Paused 1 sec 2 inch off chest 5RM, then -5&-10% for 5
Deadlift Paused 1 sec 2 inch off Ground 5RM, then -5&-10% for 5
Core Bro Session

Week 3
Monday
Hang Snatch from above Knee 3RM, then -5&-10% for 3
Back Squats Take -10% of best 5RM for 5×5
Snatch Pulls 100% 3×3 work up

Tuesday
Bench Press Paused on Chest 5RM, then -5&-10% for 5
Push Press 5RM, then -5&-10% for 5
Upper Bro Session

Wednesday
Hang Clean from Above Knee 3RM, then -5&-10% for 3
Front Squats 5RM, then -5&-10% for 5
Clean Pulls 100% 3×3 work up
Lower Bro Session

Friday
Snatch Pull x 2, & Snatch Max then -20% for 2 sets
Clean, Front Squat x 2, & Jerk x 1 Max then -20% for 2 sets

Saturday
Back Squats 5RM, then -5&-10% for 5
Standing Press 5RM, then -5&-10% for 5
Deadlift 5RM, then -5&-10% for 5
Core Bro Session

Week 4
Monday
Hang Snatch from above Knee 3RM, then -10% for 3
Back Squats Take -10% of best 5RM for 5×5
Snatch Pulls 100% 3×3 work up

Tuesday
Bench Press Paused on Chest 3RM, then -10% for 3
Push Press 3RM, then -10% for 3
Upper Bro Session

Wednesday
Hang Clean from Above Knee 3RM, then -10% for 3
Front Squats 3RM, then -10% for 3
Clean Pulls 100% 3×3 work up
Lower Bro Session

Friday
Snatch Pull x 1, & Snatch Max then -20% for 2 sets
Clean, Front Squat x 1, & Jerk x 1 Max then -20% for 2 sets

Saturday
Back Squats 3RM, then -10% for 3
Standing Press 3RM, then -10% for 3
Deadlift 3RM, then -10% for 3
Core Bro Session

Week 5
Monday
Snatch 65%/2, 75%/2, 80%/2, 85%/1rep x 2 sets, 88%/1 if no misses work up allowed 1 miss
Clean & Jerk 65%/2, 75%/2, 80%/2, 85%/1rep x 2 sets, 88%/1 if no misses work up allowed 1 miss
Back Squats Take -10% of best 3RM for 5 sets x 3 Reps
Snatch Pulls 100% 3×3 work up

Tuesday
Bench Press Paused 2 sec 2″ off Chest 3RM, then -5&-10% for 3
Push Press 3RM, then -5&-10% for 3
Upper Bro Session

Wednesday
Snatch From Blocks 65%/2, 75%/2, 80%/2, 85%/1rep x 2 sets, 88%/1
Clean from Blocks 65%/2, 75%/2, 80%/2, 85%/1rep x 2 sets, 88%/1
Front Squats Paused 2 sec in bottom 3RM, then -5&-10% for 3
Clean Pulls 100% 3×3 work up
Lower Bro Session

Friday
Snatch Pull x 2, Snatch, & OH Squat x 1 Max then -20% for 2 sets
Clean Pullx1, Clean, Front Squat x 1, & Jerk x 2 Max then -20% for 2 sets

Saturday
Back Squats 3RM, then -5&-10% for 3
Standing Press Paused 2 sec 2 inch off chest 3RM, then -5&-10% for 3
Deadlift Paused 2 sec at Knee 3RM, then -5&-10% for 3
Core Bro Session

Week 6
Monday
Snatch 65%/2, 75%/2, 80%/2, 85%/1rep, 88%/1rep x 2 sets, 90%/1 if no misses work up allowed 1 miss
Clean & Jerk 65%/2, 75%/2, 80%/2, 85%/1rep, 88%/1rep x 2 sets, 90%/1 if no misses work up allowed 1 miss
Back Squats Take -10% of best 3RM for 5 sets x 3 Reps

Tuesday
Bench Press Paused 1 sec 2″ off Chest 3RM, then -5&-10% for 3
Push Press 3RM, then -5&-10% for 3
Upper Bro Session

Wednesday
Snatch From Blocks 65%/2, 75%/2, 80%/2, 85%/1rep x 2 sets, 88%/1 x2 sets
Clean from Blocks 65%/2, 75%/2, 80%/2, 85%/1rep x 2 sets, 88%/1 x2sets
Front Squats Paused 1 sec in bottom 3RM, then -5&-10% for 3
Lower Bro Session

Friday
Snatch Pull x 2, & Snatch Max then -20% for 2 sets
Clean, Front Squat x 1, & Jerk x 2 Max then -20% for 2 sets

Saturday
Back Squats 3RM, then -5&-10% for 3
Standing Press Paused 1 sec 2 inch off chest 3RM, then -5&-10% for 3
Deadlift Paused 1 sec at Knee 3RM, then -5&-10% for 3
Core Bro Session

Week 7
Monday
Snatch 65%/2, 75%/2, 80%/1, 85%/1rep, 88%/1rep, 90%/1 if no misses work up allowed 1 miss
Clean & Jerk 65%/2, 75%/2, 80%/1, 85%/1rep, 88%/1rep, 90%/1 if no misses work up allowed 1 miss
Back Squats Take -10% of best 3RM for 5 sets x 3 Reps

Tuesday
Bench Press Paused on Chest 3RM, then -5&-10% for 3
Push Press 3RM, then -5&-10% for 3
Upper Bro Session

Wednesday
Snatch From Blocks 65%/2, 75%/2, 80%/2, 85%/1rep x 2 sets
Clean from Blocks 65%/2, 75%/2, 80%/2, 85%/1rep x 2 sets
Front Squats 3RM, then -5&-10% for 3
Lower Bro Session

Friday
Snatch Pull x 1, & Snatch Max then -20% for 2 sets
Clean, Front Squat x 1, & Jerk x 1 Max then -20% for 2 sets

Saturday
Back Squats 3RM, then -5&-10% for 3
Standing Press 3RM, then -5&-10% for 3
Deadlift 3RM, then -5&-10% for 3
Core Bro Session

Week 8
Monday
Snatch 65%/2, 75%/2, 80%/1, 85%/1rep x 2sets
Clean & Jerk 65%/2, 75%/2, 80%/1, 85%/1rep x 2sets
Back Squats Take -10% of best 3RM for 3 sets x 3 Reps

Tuesday
Bench Press Paused on Chest 1RM, then -20% for 3×3
Push Press 1RM, then -20% for 3×3

Wednesday
Snatch From Blocks 65%/2, 75%/2, 80%/2, 85%/1rep
Clean from Blocks 65%/2, 75%/2, 80%/2, 85%/1rep
Front Squats 1RM, then -20% for 3

Friday
Snatch max
Clean & Jerk max

Saturday
Back Squats 1RM
Standing Press 1RM, then -20% for 3×3
Deadlift 1RM

The Bro Sessions are designed to target the specific weaknesses of the individual athlete. I have different exercises listed to choose from based on the upper body, lower body, and the overall body core movements. Here is the list of exercises to choose from:

Upper Body Bro
Fat Bar Curls 8-15 reps x 3-4 sets
Dips 8-15 reps x 3-4 sets
Pullups 8-15 reps x 3-4 sets
Plate Lateral Raises 8-15 reps x 3-4 sets
DB Tricep Extension 8-15 reps x 3-4 sets
Seated Rows 8-15 reps x 3-4 sets
Band Pull Aparts 10-20 reps x 3-4 sets
DB Clean & Presses 8-15 reps x 3-4 sets
Pullovers 8-15 reps x 3-4 sets
BB Bentover Rows 8-15 reps x 3-4 sets

Overall Core & Stabilization
OH Carries Axle Timed Events when you can carry 45 seconds x 3 sets move up in wt
Farmers Carry Timed Events when you can carry 45 seconds x 3 sets move up in wt
BB Rollouts 8-15 reps x 3-4 sets
One Arm OH Squat 8-10 reps per arm x 4 sets
Overhead Squats 3-5 reps x 3-4 sets

Lower Body Bro
GHDs 5-10 reps per side x 3 sets
RDLs 5-10 reps x 3-4 sets
Goodmornings 5-10 reps x 3-4 sets
Lunges DB/BB/KB 5-10 reps x 3-4 sets
Step Ups 8-10 reps per leg x 3-4sets

Pick 1-2 exercise from each

Basically just choose 1-2 of the exercises listed based on your own weaknesses sticking to the recommended volume. This gives the athlete a little freedom to address the issues that they feel needs addressing. I am super excited to watch the results from this program.

It is a little simpler than some of my past programs, but I believe that this one will help the majority more efficiently. Feel free to post your results on Instagram, Facebook, and/or Twitter letting us know what’s up.

2015 is going to be an exciting year for us. We hope that we can help as many people reach their goals as possible. Here are a couple ways that we can help you:

1. If you are a weightlifting purist and are searching for a team and coach, try out the Mash Mafia Weightlifting Team. I am going to keep the prices the same for the first couple of weeks, and then they will increase to reflect the quality. To check out the online team, click on the link below:

Mash Mafia Online Team

2. If you are looking to get a hold of your nutrition and/or workouts, check out the “Eat and Lift What You Want” Online Team. To check it out, click on the link below:

Eat and Lift What You Want

If you want to host a Learn 2 Lift Clinic(options of Eat & Lift What You Want, Coach McCauley, or traditional Learn 2 Lift), email me at: Travis.Mash@MashElite.com.

I am excited to partner on some of my seminars with Coach Don McCauley, Level V Senior International Coach and with Adee and Hayden from Team WAG. Lots of great options so let’s get your facility some education in 2015.