Monthly Archives: November 2013

Today and Tomorrow’s Workout

Day 5
Snatch max, 80/2(3 total misses)
Clean & Jerk max, 80/2(3 total misses)
Push Press 3RM
Muscle Snatch 3 RM


5 rounds:
400 meter run,
15 overhead squats @95/65LBS.

Day 6
Squats max 3
2 Board Bench max 3, then 90%/1 pause to chest, max pause
Deadlift 3RM with 3 sec pause at knee then complete
Snatch Grip Push Press 3 RM

Met Con

The BarBell is Life


Last weekend at my “Learn 2 Lift” at Gaglione Strength in Long Island, NY, I explained how the Barbell will reveal the future. The Barbell will tell one just how much courage they have. The Barbell will tell a lifter if they are a risk taker. The Barbell will tell a person if they have what it takes to succeed in this life. Will you attack life head on, or will you make the safe move like everyone told you to make? The Barbell will tell you if you are a quitter. The Barbell will open your eyes to your future, but remember there is always time for change.

When you load the bar to 300lbs for the first time in the Snatch, will you go under it? If you don’t go under it, will you just quit, or will you go at it again? If you want to be Governor of your state, will you actually run for office? If you lose, will you run again? Guys it is all the same! When you are about to try something for the first time, do you sit up a little straighter? When you are about to try something new that might cause you to lose your savings, heck maybe your life, do you stand up straight, confident, and bold as to say, “Bring it”?

The only way to accomplish anything extraordinary in this life is with risk. When a Squat Bar loaded to 1000lbs is staring at you wanting to crush you, will you attack that bar with relentless determination? I understand more and more why Weightlifting Talk is a “BlackSheep Lifestyle”! We are a family of determined Bar Slammers that were put on this earth for more than lifting weights! We were put on this earth for a revolution! We were put here to leave an impact that will be felt for generations to come!

We will go under 300lbs! We will destroy 1000lbs! We will become the Governor of our state! We will see Weightlifting become a Team Sport in High School! We will start our own corporation! I believe that The Attitude Nation and the MashMafia are true BlackSheep. We will not be afraid to take risk. Just because our parents, siblings, and friends couldn’t do something, doesn’t mean that we can’t. It just means that we will try harder. Failure isn’t an option, but if it happens, we will get back up and try again! Our new life slogan is”

“Because you couldn’t, I will”!!!!!!!!!

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Learn 2 Lift Gaglione


Learn 2 Lift Gaglione

​This weekend, Drew and I were in Long Island, NY at Gaglione Strength. First let me say, the people in New York and New Jersey are simply incredible. Each time we go to the area, the people open their hearts to us. Eric Prush, Gaglione Strength Coach, personally escorted us all around New York. He personally made sure that we try the best Pizza in New York, and the crew at our seminar made sure that I tried my first cannoli. We have so many friends in the area that it doesn’t feel like traveling. When I am up there, I feel like I am at home. I really want to thank my man John Gaglione for working so hard to make sure that the weekend was a success.
​At every “Learn 2 Lift” Seminar, I realize how much my teaching continues to evolve. There were several people at this seminar that were at my “Learn 2 Lift” at Zach Even-Esh’s Underground Gym in August of this year. They all agreed that my seminar had grown significantly. When I say grown, I mean that I continue to add new things as I learn them. I am around Jon North, Donnie Shankle, Glenn Pendlay, and many other awesome lifters and coaches on a weekly basis, so if I am not learning new ideas, then I am not a good coach. I definitely feel more of Jon North’s influence coming out as I teach. This time I used video analysis and extended the Q&A, and I believe that both are super helpful. Q&A is the perfect time to make sure that you are answering the questions of the attendees. They are the ones that paid to be there, so I want to make sure that they get what they want. I was surprised also by the amount of PRs. Normally, I don’t expect a lot of PRs right out of the gate because I am teaching people all new ideas, but we had several, almost everyone PRed or at least attempted a PR.

​Here is a list of our upcoming seminars:

Saturday December 14, 2013
Speed, Vertical leap, & Strength Coaches Clinic! Free!
Open to Coaches, Athletes, & Parents!
Mash Elite Performance
Advance, NC

January 24-26, 2014
Attitude Nation Level II Camp
The Attitude Nation Gym
Charlotte, NC
*For more info. Go to:

Saturday February 8, 2014
Learn 2 Lift Level I
Keystone CrossFit
Dunmore, PA

Sunday February 9, 2014
Learn 2 Lift Level II
The Underground Strength Gym
Manasquan, NJ

Saturday and Sunday March 22-23, 2014
Learn 2 Lift Two Day Camp
CrossFit Soul
Miami, FL

Saturday and Sunday May 3-4, 2014
Learn 2 Lift Two Day Camp
Mission CrossFit
San Antonio, TX

​We are in the process of planning a seminar at Mash Elite Performance for February 1st, and we are still filling up the rest of the year. If you are interested in hosting a “Learn 2 Lift” Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance/Strength & Conditioning, send me a message, and we will get it going. I can’t imagine what the “Learn 2 Lifts” will evolve into by the end of 2014.

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

American Open Taper

MashMafia Weightlifting week 5

Day 1
Snatch HS(allowed three miss), 80/2
Clean & Jerk HS(allowed three misses), 80/2
Squats 3RM

Day 2
Power Snatch HS(no misses)
Power Clean HS(no misses)
Jerks off Blocks HS(1 miss only)
Band Rows/15 x 3

Day 3
Snatch to Hang Snatch 1RM (2 misses)
Clean to Hang Clean & Jerk 1RM (2 misses)
Front Squat Max 3 RM then -10%/3, and-20% for 2 sec pauses
Clean Pulls from Box 1×3 reps 105%

Day 4 off

Day 5
Snatch max
Clean & Jerk max

Day 6
Squats max 3, then -10%
GHDs/8 x 3