Remember we will be in Kissimmee, FL on March 28-29 at Obsessive CrossFit Disorder, and then Zach Even-Esh and I are teaming up May 16-17 for the best Certification Ever! Check out all of the Learn 2 Lift Certs. below:
The New Mash Mafia Bulgarian-ish Program
Below is an example week of the latest program that I am using with my onsite athletes. It is working like a charm for the entire team. Now this is a program that needs a coach, or it needs an athlete with a brain that allows them to auto-regulate. Personally I am terrible at auto-regulating, so I would need a coach for this one.
I have included a section that will tell you how many misses that are allowed. You will see that none are allowed during the first week. In a lot of Bulgarian programs, I watch athletes miss way too much. You will teach yourself to either make a majority of lifts, or you will do quite the opposite. I would rather see someone that had a minimum of 75k with a max of 80k, versus an athlete with a 65k minimum and a 90k PR.
I watch so many athletes miss 90k x 3, move up to 100k and miss a couple of times, and then move up to 110k and get it. That is not productive. You couldn’t open that athlete high enough to even take a crack at a PR. The goal is to get the minimum and the maximum as close to one another as possible.
Here is the way it looks in Week 1:
Monday Misses allowed
Front Squat with 3 Second Pause Max, then -20 for 3 NP 0
Power Snatch Max 0
Power Clean Max 0
Jumps
RDLs 3x8reps
Tuesday
Snatch Pull to Snatch to Hang Snatch Max, 85% x 2 sets 0
Clean, Front Squat, and 2 Jerks Max, 85% x 2 sets 0
Back Squat with 3 Second Pause Max, then -20 for 3 NP 0
Bent over Rows 10RM, then -5&-10% for 10
Lower Bro Session
Wednesday
OH Squats Paused 3 Seconds in Bottom Max, then -20% for 3×3 0
Push Press 5RM, then -5&-10% for 5 0
Snatch Deadlifts Paused 3 sec at knee and 4 sec eccentric 5RM, then -5&-10% for 5 0
Pull-ups/5-8 ss KB Upright Rows/10 x 4 sets
GHDs 3×8 Reps
Upper Bro Session
Thursday
Snatch Pull to Snatch to OH Squat x 2 Max, then 85% x 2 sets 0
Clean Pull to Clean to 3 Front Squats Max, then 85% x 2 sets 0
Front Squat 3RM, then -5&-10% for 3 0
OH Carries KB Unilaterally 50m ea hand x 4
Friday
Jerk from Rack Paused 2 sec in dip and 2 sec in catch Max, then 85% x 2 sets 0
Bench Press 5RM, then -5&-10% for 5 0
Snatch Push Press 5RM, then -5&-10% for 5 0
Unilateral RDLs 8 reps ea leg x 3 sets
Bro Session Core
Saturday
Snatch from Blocks Max triple, then -10% for 3×2 0
Clean & Jerk from Blocks Max 3+1, -10% for 3+1 x 2 0
Back Squats 5RM, then -5&-10% for 5 0
Clean Deadlifts Paused 2 sec at knee and 4 sec eccentric 5RM, then -5&-10% for 5 0
Here are the goals for the first few weeks:
• Increased squat volume to increase leg strength
• Complexes and High Volume for the Snatch and Clean & Jerk to force adaptation. Basically I want to strengthen the athletes in all of the positions required of the lifts.
• Lots of accessory strength work to build a strong base. I believe in complete stabilization to anchor those positions.
• The Pauses in the squats are meant to keep total intensity down, maximum effort up, and stabilize the joints. Keeping the total weight used down a little allows the athlete to recover a little faster.
• Bro Sessions are just a funny name for muscular imbalance work. If an athlete has a weakness, this is where they fix the weakness.
• I also like unilateral work especially in the lower body. It’s healthy for the hips to move independently of each other.
During this phase of training, I watched my athletes increase their minimums, increase their leg strength, and some have even set PRs. Each week, I made slight changes, which really keeps the athlete excited. Making the workout fun is the key to getting athlete’s buy-in. Percentages are good, but athletes get tired of the boring tempo. All athletes love going heavy. I keep the weight lighter by programming complexes and limiting the misses.
Next week, I will release a full workout for you guys to try. I love putting out these workouts for you guys to try. If you know someone who would benefit from the programs, have them sign up for the Newsletter.
Look guys join our online Mash Mafia Team! We are just a bunch of athletes wanting to reach our own specific goals. Some of these guys and gals are weightlifters, powerlifters, CrossFitters, and some are just trying to get jacked. Go to www.MashElite.com/join-the-online-team/.
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Online Coaching with Coach Mash
This week we released the Online GridStyle Team, and it is awesome! Come get a program that is tailored to your own genetics to make your strengths stronger while eliminating all weaknesses! Check it out:
My Learn 2 Lift Seminar Series kicks off again in March. I will be at Obsessive CrossFit Disorder in Kissimmee, FL March 28-29. Go to www.MashElite.com/seminars/ to sign up!