This Week of Workouts!

This week is a Deload week, but we are still going at it! I’m very excited about my online programming clients, our new t-shirts, and our Learn 2 Lift Seminar DVD! We sold 32 T-Shirts in the first say! I being able to offer more to my MashEliters and Weightlifting Talk Family! One of my online clients David Argel, owner of Crossfit 140 in Hotlanta, visited MashElite today to slam bars with us. It was a great time getting to know him personally. He fit right in with the MashElite Family!

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http://www.masheliteperformance.com/#!store/crf1

Week 4 June 16th to June 22nd

Monday

Snatch 65x2x2, 70x2x3

Squats wk4 75x3x3
SS
Depth Box Jumps/5 x 2-3

Clean Pulls 100%x2x3
Standing Millitary Press 70x3x2

GHRs ss Plank Core Work x 5

Or crossfit

4 Rounds for time:
Suicides 10y-20y-30y-40yd
DB Thrustersx15. 40s/20slb

Tuesday (Muscle Ups practice or 5reps x 3)

Cleans from Box HS
Jerks Heavy single

Pull-ups weightedx 5, Rows/10, & black burns x 3
or Crossfit
Weighted Pullups/work to max 5 ss Double Unders 25 ss KB Swings heavyx10 50/70lb x 4

Wednesday(Crossfit work on Hand Stands & Contrasting Sled Sprints)

Clean & J 65×2+1×2, 70×2+1×3

Front Squats 70x3x2

Snatch Pulls from Box 100%x3x2
Ss
ME Bench Max Triple 2 Board, 95×1 to chest, max
or
Bench 5/3/1 40/5,50/5,60/5

Plate Raises/8 ss Dips/10×3-5

Or Crossfit
Helen for time:
3 rounds:
400 meter run,
21 1.5-pood Kettlebell swings,
12 Pull-ups.

Thursday (Hand Stand Push Ups Work)
Snatch from Box HS
OH Squat HS

Friday (Double Unders for Crossfit)
Max Snatch (25 minutes)
Max Clean & J (25 minutes)

Back Squat max

crossfit

For time:
150 Burpees

Saturday (Muscle Ups & L Sits)

High Hang Clean and Push Jerk max 2+1

Fat Bar Bench max 3 to chest
Or
Floor Press max 3

DL Max 3 off of Low Box(bar below knee)

Push Press 70x3x2

GHRs and BB Hip Ups

Or

CrossFit

1) 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00).

2)Karen
150 Wall Balls @20/14lbs

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