Team Mash

Max Out Friday is a Way of Life! I woke up this morning excited like it was the Friday morning of a Friday Night Football Game in High School. Max Out Friday makes total sense! Every week you give your athletes a chance to go to battle against themselves and each other. Every Friday is […]

Wednesday(Crossfit work on Hand Stands & Contrasting Sled Sprints) Clean & J 70×2+1,75×2+1, 80×2+1, max triple Front Squats 75×4,78×4, 4RM Snatch Pulls from Box 110-135%x3x2 Ss ME Bench Max Triple 2 Board, 90xmax attempts(chest) or Bench 5/3/1 65/5,75/3,85/1+ Plate Raises/8 ss Dips/10×3-5 Or Crossfit Fran: 21-15-9 reps: Thruster @95/65LBS, Pull-ups. Thursday (Hand Stand Push Ups

This week is lower volume and higher intensity! For question hit me up www.MashElitePerformance.com Monday (Crossfit Double Unders Warm Up & hurdle series) Snatch 70%x3, 80%x3 max triple Squats wk2 90%/3, 70x3x1, 45%/5×1 (5sec pause) SS Depth Box Jumps/5 x 2-3 Clean Pulls 110%x2x3 becoming Speed DLs no more than 82% Standing Millitary Press HS,

Workouts and Tips for the 35+ Year Old! I just turned 40 this past March, and I am in better all-around shape than when I was 34. I have several friends and colleagues that can’t say the same. My generation is going down hill quick, so I was lead to write this blog. There is

Thursday (Hand Stand Push Ups Work) Power Snatch 75x3x5(inc. weight if able) OH Squat HS, 70x3x2 Friday (Double Unders for Crossfit) 3/8/13 Max Snatch (25 minutes) Max Clean & J (25 minutes) Back Squat + 60 lb chains/max 2, 85%+ch(Proj. Max of ch squat)/3×2 crossfit Run 1 mile for time

Obviously if you are a Crossfitter, then do Barbara. If not, don’t! If you are strictly a weightlifter, you can skip bench press and Barbara. The program is an outline that works for anyone, just tailor it to your specific goals. Wednesday(Crossfit work on Hand Stands & Contrasting Sled Sprints) Clean & J 60×3+1,65×3+1,70×3+1,75×3+1×3(inc. weight