3/28/17
A) Power Clean: 8×3 @ 75-85% of best triple B) Jerk: 5×3 @ 60-70% with 3 sec pause in split C) Cardio + Structural Balance: 50m One-Arm FC w/ DB (50#) 30 sec FLR 50m One-Arm Waiter Carry w/ DB (50#) 30 sec FLR x 5 Rounds ~20 min
Athlete Logs
Training logs and thoughts from the Mash Mafia’s athletes!
3/27/17
A) Front Squat: 5×5@ 210# B) Snatch Triples: 8×3 @ 67.5-77.5% C1) DB Bench Press: 3×11 w/ 50# DB’s C2) Feet Elevated Ring Row: 3×10 Cardio: 20 min AMRAP: Sled Push x 20m (50#+sled) Easy 200m jog
Training Log – Closing Out Week 12 with Mash Method
This week has been great for the most part. A little muscular soreness and definite overall fatigue, but hitting my numbers. I am 2 weeks out from my meet!! Looking forward to getting on that platform and crushing my total from Nationals! Friday Day 5 **Note – I did not feel great. Stress and work
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Saturday 3/25/17
A) Deadlift: 3×1 @ 315# then AMRAP set of 5 B) Deficit Deadlift: (5 seconds up, 5 seconds down w/ light tng) 3×5 @ 245# C1) Press: 5×5 @ 92# C2) Chest supported Row: 5×10 @ 35# DB/hand Cardio: 2 min Row 100m FC w/ 35# DB’s 200m jog x 3 Rounds ~15-20min
Friday 3/24/17
A) Clean and Jerk to a heavy double: Up to 240# for a PR! B) Front Squat sets @ 245# 245# x 5, 5, 5, 4, 4, 3 (26 total reps) C) Bulgarian Split Squat (4 seconds down, 2 second pause, fast up) 4 sets/leg 6, 6, 6, 6 1000m walk outside
Training Log – Week 12 Mid week training
Probably feeling slightly more beat up than normal with the extended training cycle. This would normally be my taper week, but I have two more weeks after this week ends. Weights are feeling good and hitting the numbers I am supposed to hit, so there is that 🙂 Wednesday Day 3 High Bar Squat 3rm
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