Mash Mafia Freaky Strong
I am excited to finally roll out this program that I have been personally performing for the last 7 weeks. First I want to remind you all of a couple of things:
I’ll be teaching a Learn 2 Lift Clinic in San Antonio next weekend April 11-12 at Mission CrossFit, and then April 18-19 I’ll be at CrossFit Whitby in Ontario. For a complete list of Clinics and for tickets, click on the link below:
And until midnight tomorrow night April 6, I am giving $75 off Online Coaching with Coach Mash. Click on the link below to find out more:
Online Coaching with Coach Mash $75 Off with Coupon Code MASHCOACH
Ok here is the workout that I have been doing, and most of the Onsite Members of the Mash Compound are doing. It’s a combination or Olympic weightlifting, powerlifting, and Muscular balance work. All of my rep maxes have gone through the roof, and now I am performing multiple reps of what I was maxing.
If you want to just perform powerlifting, I suggest taking the snatch and clean & jerk work out. However, I suggest leaving the carry work and the other imbalance work to improve overall muscular balance. This will keep the body firing all fibers efficiently, and it will help to prevent injuries.
This cycle would be great to use in preparation for a powerlifting meet. I am using it to prepare for my first meet back. My minimum goals are a 725+ Back Squat, 400+ Bench Press, and 750+ Deadlift. This will get me back in the game, and then I will start chipping away at the records. What I didn’t include in this workout is the GridStyle work that I am performing like skills practice and cardiovascular conditioning. I am still training for next year. I just need to pick the situation that will fit my family.
This workout has also helped Cooper Hanson, one of my Junior lifters, increase his general strength, and helped him PR his weightlifting numbers as well. If general strength is your issue, this workout will allow you to get strong and practice the Olympic lifts enough that PRs should accompany this cycle.
There are several exercises in this plan that I use for targeting muscular imbalances like: overhead carries, Farmers walk, and upright rows. Improving muscular balance will only help prime the body for optimal fiber recruitment, and once again will aid in injury prevention.
Freaky Strong
Week 1
Day 1
Clean EMOM 75% EMOM x 10 work up but no misses
Bench Press 8RM, then -10% for 2×8
Standing Press 5RM, then -10% for 2×5
Pullups use weight if possible 5-8 reps x 3
DB Tricep Extensions/6 ss Pushdowns/10 x 6 sets
Day 2
Snatch Paused in Catch 3 sec 70% EMOM x 10 work up but no misses
Squat First Rep Only Paused 3 sec 5RM, then -10% for 2×5 not paused
Deadlift Paused 3 sec at knee 1st rep only 3RM with Pause, then -10% for 2×3 not paused
GHDs ss Lunges 8 reps of each x 3 sets each
BB Hip Ups with Band around Knees 10 reps x 3
Day 3
Front Squat Paused 5 Sec 1RM Paused, then -20% for 3×3 not paused
2 Board Bench Closegrip Bench 3RM
Closegrip Bench to Chest 5RM, then -10% for 5
Push Press 5RM, then -5&-10% for 5
Rows 10 reps x 3
Bro Session Upper Body
Day 4
Snatch Paused 3 sec 2 inches off Ground & in catch 3 sec 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Clean & Jerk Paused 3 sec 2 inches off Ground & in the split of jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Unilateral Farmer’s Walk w Fat Grip 25m per hand x 3 ea
KB Upright Rows 10 ea hand x 3
Waiter’s Squat DB Fat Grip 10 ea hand x 3
Bro Session
Day 5
Jerk 1RM Paused 5 sec in Dip & Catch, then -20% for 3 not paused
Squat First Rep Only Paused 5 sec 3RM Paused, then -10% for 2×3 not paused
Deadlift off Blocks Bar at Knee 5RM, then -10% for 5
Unilateral RDLS 3 sets x 8 reps ea leg
Axle Bar OH Carries 50m x 3
Week 2
Day 1
Clean EMOM 75% EMOM x 12 work up but no misses
Bench Press 8RM, then -10% for 2×8
Standing Press 5RM, then -10% for 2×5
Pullups 5-8 x 3
DB Tricep Extensions/6 ss Pushdowns/10 x 6 sets
Day 2
Snatch Paused in Catch 3 sec 70% EMOM x 12 work up but no misses
Squat First Rep Only Paused 2 sec 5RM, then -10% for 2×5 not paused
Deadlift Paused 2 sec at knee 1st rep only 3RM with Pause, then -10% for 2×3 not paused
GHDs ss Lunges 8 reps x 3
BB Hip Ups 10 reps x 3
Day 3
Front Squat Paused 3 Sec 1RM Paused, then -20% for 3×3 not paused
2 Board Bench Closegrip 3RM
Closegrip Bench to Chest 5RM, then -10% for 5
Push Press 5RM, then -5&-10% for 5
Rows 10 reps x 3
Bro Session Upper
Day 4
Snatch Paused 2 sec 2 inches off Ground & in catch 2 sec 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Clean & Jerk Paused 2 sec 2 inches off Ground & in the split of jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Unilateral Farmer’s Walk w Fat Grip 25m per hand x 3 ea
KB Upright Rows 10 ea hand x 3
Waiter’s Squat DB Fat Grip 10 ea hand x 3
Bro Session
Day 5
Jerk 1RM Paused 5 sec in Dip & Catch, then -20% for 3 not paused
Squat First Rep Only Paused 3 sec 3RM Paused, then -10% for 2×3 not paused
Deadlift off Blocks Bar at Knee 3RM, then -10% for 3
Unilateral RDLS 3 sets x 8 reps ea leg
Axle Bar OH Carries 50m x 3
Week 3
Day 1
Clean EMOM 75% EMOM x 15 work up but no misses
Bench Press 8RM, then -5&-10% for 8
Standing Press 5RM, then -5&-10% for 5
Pullups 5-8 x 3
Bro Session
Day 2
Snatch Paused in Catch 3 sec 70% EMOM x 15 work up but no misses
Squat First Rep Only Paused 1 sec 5RM, then -10% for 2×5 not paused
Deadlift Paused 1 sec at knee 1st rep only 3RM with Pause, then -10% for 2×3 not paused
GHDs ss Lunges 8 reps x 3
BB Hip Ups 10 reps x 3
Day 3
Front Squat Paused 1 Sec 1RM Paused, then -20% for 2 sets x 3 not paused
1 Board Bench Closegrip 3RM
Closegrip Bench to Chest 5RM, then -10% for 5
Push Press 5RM, then -5&-10% for 5
Rows 10 reps x 3
Bro Session
Day 4
Snatch Paused 1 sec 2 inches off Ground & in catch 1 sec 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Clean & Jerk Paused 1 sec 2 inches off Ground & in the split of jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Unilateral Farmer’s Walk w Fat Grip 25m per hand x 3 ea
KB Upright Rows 10 ea hand x 3
Waiter’s Squat DB Fat Grip 10 ea hand x 3
Bro Session
Day 5
Jerk 1RM Paused 3 sec in Dip & Catch, then -20% for 2 not paused
Squat First Rep Only Paused 1 sec 3RM Paused, then -10% for 2×3 not paused
Deadlift off Blocks Bar at Knee 1RM, then -20% for 3
Unilateral RDLS 3 sets x 8 reps ea leg
Axle Bar OH Carries 50m x 3
Week 4
Day 1
Clean EMOM 75% EMOM x 8 work up but no misses
Bench Press 5RM, then -10% for 5
Standing Press 3RM, then -5&-10% for 3
Pullups 5-8 x 3
Bro Session
Day 2
Snatch Paused in Catch 1 sec 70% EMOM x 8 work up but no misses
Squat 5RM
Deadlift 2RM
BB Hip Ups 10 reps x 3
Day 3
Front Squat 1RM
1 Board Bench Closegrip 1RM
Closegrip Bench to Chest 3RM
Push Press 3RM
Rows 10 reps x 3
Bro Session
Day 4
Snatch 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max allowed 1 miss
Clean & Jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max allowed 1 miss
Bro Session
Day 5
Jerk 1RM
Squat 3RM
Deadlift off Blocks Bar Below Knee 1RM
Unilateral RDLS 3 sets x 8 reps ea leg
Week 5
Day 1
Clean & Jerk 75%x1 EMOM x 10 work up
Bench Press 5RM, then -5&-10% for 5
Standing Press 3RM, then -5&-10% for 3
Pullups 5-8 x 3
DB Tricep Extensions 8×8
Day 2
Snatch 75%x1 EMOM x 10 work up
Squat First Rep Only Paused 3 sec 3RM Paused , then -10% for 2×3
Deadlift Paused 3 sec 2 inches off Ground 75%x1 EMOM x 10 work up
GHDs ss Rear Leg Elevated Split Squats 8 reps each x 3 sets
Elevated BB Hip Ups with Band Around Knees 10 reps x 3
Day 3
Front Squat 5RM, then -10% for 2×5
1 Board Bench Closegrip 5RM
Closegrip Bench to Chest 3RM, then -10% for 3
Push Press 3RM, then -5&-10% for 3
BB Rows Paused on Chest 10 reps x 3
Bro Session Upper
Day 4
Snatch Paused 1 sec at Knee & in catch 3 sec 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Clean & Jerk Paused 1 sec at Knee & 3 sec in the split of jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Bilateral Farmer’s Walk with Fat Grips 25m per hand x 3 ea
KB Upright Rows 10 ea hand x 3
Unilateral OH Squat with Fat Grip DB 10 ea hand x 3
Day 5
Jerk Paused 5 sec 1RM Paused in Catch, then -20% for 3 not paused
Squat Paused 5 sec 1RM Paused, then -20% for 2×3 not paused
Deadlift off Low Blocks Bar 6 inches off Ground 5RM, then -10% for 2×5
Unilareral RDLs 8Reps ea leg x 3
Unilateral Fat Grip DB Overhead Carries 50m ea x 3
Week 6
Day 1
Clean & Jerk 75%x1 EMOM x 12 work up
Bench Press 5RM, then -5&-10% for 5
Standing Press 3RM, then -5&-10% for 3
Pullups 5-8 x 3
DB Tricep Extensions 8×8
Day 2
Snatch 75%x1 EMOM x 12 work up
Squat First Rep Only Paused 2 sec 3RM Paused , then -10% for 2×3
Deadlift Paused 2 sec 2 inches off Ground 75%x1 EMOM x 10 work up
GHDs ss Rear Leg Elevated Split Squats 8 reps each x 3 sets
Elevated BB Hip Ups with Band Around Knees 10 reps x 3
Day 3
Front Squat 5RM, then -10% for 2×5
1 Board Bench Closegrip 3RM
Closegrip Bench to Chest 3RM, then -10% for 3
Push Press 3RM, then -5&-10% for 3
BB Rows Paused on Chest 10 reps x 3
Bro Session Upper
Day 4
Snatch Paused 1 sec at Knee & in catch 2 sec 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Clean & Jerk Paused 1 sec at Knee & 2 sec in the split of jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Bilateral Farmer’s Walk with Fat Grips 25m per hand x 3 ea
KB Upright Rows 10 ea hand x 3
Unilateral OH Squat with Fat Grip DB 10 ea hand x 3
Day 5
Jerk Paused 3 sec in catch 1RM Paused in Catch, then -20% for 3 not paused
Squat Paused 3 sec 1RM Paused, then -20% for 2×3 not paused
Deadlift off Low Blocks Bar 6 inches off Ground 3RM, then -10% for 2×3
Unilareral RDLs 8Reps ea leg x 3
Unilateral Fat Grip DB Overhead Carries 50m ea x 3
OH Carries 50m x 3
Week 7
Day 1
Clean & Jerk 75%x1 EMOM x 15 work up
Bench Press 5RM, then -5&-10% for 5
Standing Press 3RM, then -5&-10% for 3
Pullups 5-8 x 3
DB Tricep Extensions 8×8
Day 2
Snatch 75%x1 EMOM x 15 work up
Squat First Rep Only Paused 1 sec 3RM Paused , then -10% for 2×3
Deadlift Paused 1 sec 2 inches off Ground 75%x1 EMOM x 12 work up
GHDs ss Rear Leg Elevated Split Squats 8 reps each x 3 sets
Elevated BB Hip Ups with Band Around Knees 10 reps x 3
Day 3
Front Squat 5RM, then -10% for 2×5
1 Board Bench Closegrip 3RM
Closegrip Bench to Chest 3RM, then -10% for 3
Push Press 3RM, then -5&-10% for 3
BB Rows Paused on Chest 10 reps x 3
Bro Session Upper
Day 4
Snatch Paused 1 sec at Knee & in catch 1 sec 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Clean & Jerk Paused 1 sec at Knee & 1 sec in the split of jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
Bilateral Farmer’s Walk with Fat Grips 25m per hand x 3 ea
KB Upright Rows 10 ea hand x 3
Unilateral OH Squat with Fat Grip DB 10 ea hand x 3
Day 5
Jerk Paused 3 sec in catch 1RM Paused in Catch, then -20% for 3 not paused
Squat Paused 1 sec 1RM Paused, then -20% for 2×3 not paused
Deadlift off Low Blocks Bar 6 inches off Ground 1RM, then -20% for 2×3
Unilareral RDLs 8Reps ea leg x 3
Unilateral Fat Grip DB Overhead Carries 50m ea x 3
Week 8
Day 1
Clean & Jerk 75%x1 EMOM x 8 work up
Bench Press 3RM, then -10% for 2×3
Standing Press 1RM, then -20% for 3
Pullups 5-8 x 3
DB Tricep Extensions 8×8
Day 2
Snatch 75%x1 EMOM x 8 work up
Squat 3RM Paused , then -10% for 3
Deadlift 75%x1 EMOM x 8 work up
GHDs ss Rear Leg Elevated Split Squats 8 reps each x 3 sets
Elevated BB Hip Ups with Band Around Knees 10 reps x 3
Day 3
Front Squat 5RM
1 Board Bench Closegrip 1RM
Bench Press Regular Grip 1RM
Push Press 3RM
BB Rows Paused on Chest 10 reps x 3
Bro Session Upper
Day 4
Snatch 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max allowed 2 misses
Clean & Jerk 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max allowed 2 misses
Bilateral Farmer’s Walk with Fat Grips 25m per hand x 3 ea
Unilateral OH Squat with Fat Grip DB 10 ea hand x 3
Day 5
Jerk 1RM
Squat 1RM then -20% for 3
Deadlift off Low Blocks Bar 6 inches off Ground 1RM
Unilareral RDLs 8Reps ea leg x 3
Unilateral Fat Grip DB Overhead Carries 50m ea x 3
Week 9 Taper
Day 1
Clean & Jerk Work up to 85% for 2 sets of 1 rep
Standing Press 1RM
Pullups 5-8 x 3
Day 2
Snatch Work up to 85% for 2 sets of 1 rep
Back Squat Work up to 85% for 2 sets of 1 rep
Deadlift 70%x1 EMOM x 4
Elevated BB Hip Ups with Band Around Knees 10 reps x 3
Day 3
Mobility and Bar Work
Day 4
Snatch Max
Clean & Jerk Max
Abdominal Work
Day 5
Back Squat Max using 110% for Walkout before maxing
Bench Press Max (work up to 90% to chest then work up to 105% to 2 Board, then back to 93% to chest and max
Deadlift Max
I hope you enjoy the plan. It has been a lot of fun for our team to attack this thing. Rep maxes always keeps the athlete on his or her toes to perform at the best possible rate for the day. The Day 3 Bro Session should consist of exercises that will target any weakness like: upper back, rear delts, tricep, or scapula stabilization. If you are a functional athlete (CrossFit or Grid), I would add some skill work (ex. rope climbs, muscle-ups, and/or handstand push-ups) on days 1&3. You can add some cardiovascular work on almost any of the days as long as the intensity is low. I have been rowing at least 2-3 days per week because rowing doesn’t appear to take away from my strength at all. Good-luck getting Freak Strong!!!
We have several youth and juniors on all of our Online Teams. Coaching my online teams is one of my biggest passions especially when they are able to stop in at MuscleDriver or at the Mash Compound!
Right now we are giving $75 off for Online Coaching with Coach Mash. This is programming, coaching, and video analysis tailored to your goals. To check out the special, click on:
Online Coaching with Coach Mash use coupon code MASHCOACH
The Mash Mafia Weightlifting Team is ready for a competitive year. Check us out below:
Mash Mafia Online Weightlifting Team
The Eat & Lift What You Want Team is full of people that want to lean up, and get in the best shape of their lives. This team is for all types of fitness including: weightlifting, powerlifting, CrossFit, or just stay at home moms. Click on the link for more:
The GridStyle Team is ramping up! These guys are getting in crazy great shape, and they are doing workouts that match their genetics and desires. Find out more at: