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10/3/13 Mobility Recovery Stretch This weekend is our second Level II Camp at the Attitude Nation! It’s going to rock! PRs will fall! Donnie Shankle, Jon & Jessica North, Ryan Grady, and I are going to drop years of championships and knowledge. Be on the lookout for Coach Joe Kenn’s E-Book “The Coach’s Strength Training […]

Wednesday Snatch 85/1 x 2 Clean & Jerk 80/1, 85/1, 90/1, 83/1,87/1,92/1,95,? Front Squat 1RM Pullups 3×10 BW Conditioning 3 rounds for time of: 10 KB Cleans (two hands/bells, from the floor) 24/16kg 20 Wall Balls 20/14# 50 Double-Unders Yesterday was crazy with almost everyone hitting PRs in the Jerk! The Tapering is really starting

Tuesday P. Snatch 90%/1 P. Clean max 90%/1 Jerks from Box max 1and 85%/2 Bench Press 3RM & -10% for max reps Abs Met Con 30 T2B 20 Push Press 115/75# 20 T2B 10 Push Press 115/75# 10 T2B 5 Push Press 115/75# For time. Yesterday was a great start to our “Tapering Phase” of

Next 2 Weeks Taper Time Wk 1 Monday Snatch 80/1, 85/1, 90/1, 83/1,87/1,92/1,95,? Clean & Jerk 85/1&1 x 2 Squat 1RM (if your front squat is less than 20k above your clean subtract 20%/3) Pullups 3 sets of 10 ss GHRs/8×3 (skip if Crossfit) Abs Met Con 3 rounds for time of: Run 400m 8

Day Off The next two weeks will be our major taper period, and we are expecting major PRs! This has been the best MashMafia training cycle of all-time with PRs falling weekly. Here are some keys for athletes and coaches that I learned during this cycle: 1. Take notes at each practice to see what

Saturday Front Squat & chains 1RM & 80%/3 Push Press 3RM Clean Pulls 105%/3×3 Rows 3×10 Ab Work Met Con Off There were several PRs yesterday, but the next two weeks should yield the most. I’m very happy about my young Mash Mafia! www.MashElitePerformance.com Travis.Mash@MashElitePerformance.com