Monthly Archives: January 2014

Jon North v. Rookies Max Out Friday

Rookies:

Friday
Snatch to Hang Snatch max (2 misses) max Snatch if feels good
Clean to Hang Clean & Jerk (2 misses)max Clean & Jerk if feels good
Jerk Position Jerks 5 reps x 3
Pull-ups 8 reps x 3

Jon North:

a.m.
Snatch 80%/1rep x 3
Clean & Jerk 80%/1rep x 3

p.m.
Snatch Snatch to Hang Snatch max, if you feel good max in just Snatch
Clean & Jerk Clean to Hang Clean & Jerk max, if you feel good max in the Clean & Jerk
Push Press 5RM then -5% and -10% for 5

Jon North v. Rookies Findings and Insight

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Today is a day off, so I have a little time to reflect. This week has been full of great happenings with the uniting of the MashMafia and Attitude Nation Families. Jon and Jessica bring so much positivity to the compound that spills over into all areas of the facility. My young athletes push themselves harder than ever when they see an Olympic hopeful weightlifter hurling 400+ pounds through the air. My weightlifting team has switched gears since being joined by the Attitude Nation. No one is satisfied with average at our gym, and now everyone has kicked their personal goals even higher.
So far in the first week of training Jon, I have identified several needs that will help to improve his training. My goal is to increase volume without injury or setback. My other goal is to identify any weakness in his structure, attack the weakness, and become stronger in the process. Here are a few weaknesses that we have identified and are targeting:
• Hamstrings
• Upper back
• Low Back
• Shoulder stabilization

Here are some of the ways that we are targeting the weaknesses:
• GHRs, Russian Leans, & heavy pulls
• Rows, pullups, & scap work
• Dr. Stu McGill approved low back stabilization
• Dr. Gray approved shoulder stabilization(all coaches should work closely with a practitioner for best results)

To increase recovery, prevent injuries, and to help expedite the correction of the identified weaknesses, we are doing the following:
• Mobility targeting identified tightness
• Soft tissue work with lacrosse balls, peanuts, and foam rollers
• Dr. Gray performing A.R.T., Graston, K-Laser, acupuncture, and spinal adjustments
• We are slowly changing his nutritional habits and supplementation
• Next week we are administering a blood test that will identify any vitamin and/or mineral deficiencies, so that we can rectify
• Every workout is followed by P.N.F. stretching and soft tissue work

This is what we are trying to do for all of our athletes. We will be performing the following with any existing and incoming athletes:
• One on one interviews to establish goals, and to find out what has worked and what has not in the past
• Functional Movement Screen to target any deficiencies
• Visual assessments during training identifying any weaknesses

Every human is different! No one program fits everyone, but certain things are universal:
• Group atmosphere is a must
• A fearless mindset must be present
• Volume must increase to produce different results
I’m excited to embark on this new adventure. I hope that writing about the experience will be enlightening to people in the future that are competing in or coaching the sport of weightlifting. I feel like we are on this journey together.

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.

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

http://www.MashElitePerformance.com

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:

Travis.Mash@MashElitePerformance.com

Jon North v. Rookies 1/8/14

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Rookies:
Wednesday
Snatch Grip Sotts Press 3 RM then -10%
Hang Snatch high hang 3RM then -10%
Hang Clean High Hang 3RM then -10%
Front Squat 5 RM, then -5&-10%
Clean Deadlifts 3RM pause 3 sec at knee on the way up & down, then -10%

Jon North:
Wednesday
a.m.
Clean Sotts Press 5 reps x 3 sets work up heavy
Clean & Jerk Complex Clean Pulls/1, Clean/1, Front Squat/1, & Jerk work up to 80%/1
Back Squats 1RM with 5 second pause in bottom, the 80% for 5 reps with 5 seconds pause each x 2

p.m.
Snatch Sntach from Box HS, 80%/2×2
Clean & Jerk Clean & Jerk from Box HS, 80/2×2
Clean Deadlifts 105%/3×3
Pullups 8 reps x 3

Differences:
1. Volume
2. Jon is more specific to Snatch and Clean & Jerk. The rookies are working on more position work.
3. Jon is doing back squats(recruits more fibers for strength and front squats hurt him). Rookies are Front squatting for position work.

We got Jon set up with Chiropractic, A.R.T., K-Laser, and Graston yesterday, so get ready for results. We are also going to blood test all athletes, so we can individualize supplements, nutrition, and vitamins.

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.

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

http://www.MashElitePerformance.com

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:

Travis.Mash@MashElitePerformance.com

Jon North vs. Rookie

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Last week, I had the honor of accepting the Head Coach position for the Attitude Nation Weightlifting Team. I am so excited for this! It has been a dream of mine to coach Olympic athletes. As you all know, Jon North is already my partner and friend, and I believe in him. I believe that with the right atmosphere, coaching, and becoming a master of the mundane (sleep, recovery, nutrition, etc) Jon can become the greatest American lifter of all-time. Those are big words! I get it, but Jon is truly a freak athlete that just needs to get stronger. And I know Strong! Along with Jon we have several rookie lifters that are Nationally ranked, and we will be proactively recruiting athletes as well. Obviously programming for “The Champ” Jon North will be different than athletes with less than a year of training behind their belts.
My goal is to daily give my readers insight to the differences in programming for the different athletes. I am going to be meeting with all of my lifters one on one within the next week because I am going to individualize their programming. Their programs are going to reflect their strengths and weaknesses. I also want the insight of the lifter as to what they believe has helped them, and what has not. If a lifter believes that something will help them, then it will! The brain is super powerful!

Programming for the champ will look something like this:
Lots of squatting
Jerk work: blocks, behind neck, jerks squats, etc
Overhead pressing
Target hamstrings
Snatch and Clean & Jerk heavy, but we will use the conjugate method to prevent a plateau
Chains Baby! Shock him!
Protect low back
Soft Tissue work before and after
Chiropractic, A.R.T., Graston, Laser, massage
Recovery

Programming for the Rookies:
Position Work
Technique
Strengthening the positions
Squats! You can’t lift big weights with weak legs!
Mobility! Lowest person wins!
Correct individual imbalances! FMS
Posterior Chain
Dan John Battle Ready: prepare them for the years of hell in front of them

Today’s training for Jon:
Tuesday
P. Snatch 75%/1rep x 5 sets(work up if feels good)
P. Clean 75%/1rep x 5 sets(work up if feels good)
Jerks off Blocks HS, 80/2
Bentover Rows 8RM, then -5% and -10% for 8

Today’s training for Rookies:
Tuesday
Clean Sotts Press 3 RM, then -5&10%
OH Squats paused 3 sec in bottom 1RM, 75/3
Jerks from behind neck HS
Bentover Rows 8RM, then -5&-10%
Bench Press 5RM, then -5& -10%

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.

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

http://www.MashElitePerformance.com

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:

Travis.Mash@MashElitePerformance.com

1/6/13 Workout & Jon North

Week 6
Monday
Snatch Grip Behind the neck Sotts 3reps x 3 beat last week
Snatch 2 sec pause at knee HS, 80/2×2 no misses
Clean & Jerk 2 sec Pause at Knee. HS, 80/2×2 no misses
Back Squat 6RM then -5&-10%
GHRs 8 x 3

Jon’s workout will be a little different from this one as we will be focusing on leg strength, jerks, and hamstrings. By the end of the week, I want to individualize every person’s workout.

I will be posting the contrasting workouts on here starting tomorrow with explanations, so it should be some valuable information.

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.

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

http://www.MashElitePerformance.com

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:

Travis.Mash@MashElitePerformance.com

1/3&4/14 workouts

Friday
Hang Snatch to Snatch max (2 misses)
Hang Clean to Clean & Jerk (2 misses)
Jerk from Box HS, 80%/2 (1 miss)

Conditioning

4 rounds for total time of:

15 Burpees (absolutely as fast as possible)
20 Wall Balls 20/14

Rest 1:00 after each round.

Saturday
Back Squat 90%/1
Clean off Box 3RM, then -5&-10%
Back Squat 5 RM, then -10%/5 and -25%/5 with 2 sec pauses
Fat Bar Bench 5RM, then -10%/5 and -20%/5 w 3 sec pauses or Millitary Press Fat Bar 5RM, then -5 & -10%
DL 5 RM, then -20%/5 w 3 sec pauses at knee

Met Con:
Off

Open Doors Christian Coaching: Helping Children at Risk

Yesterday I posted a link to help start a Kids at Risk Program: http://gofundme.com/OpenDoorsCC. Below is a blog by Sam Holmes, my partner in all of this. This will give you more insight in to what we are doing.

History

In 2013 I began to think a lot about the direction of my life and work. The more I thought (and prayed), the more I felt as though my time as a youth pastor was actually coming to an end. For a few months leading up to 2013 and into the beginning of the year, I had been brainstorming of ways to earn income from another source while still doing youth ministry for free. Later, I realized that I was supposed to step out of church ministry but I had no clue what direction God was leading me in, other than I felt as though I should take my talents and skills outside the church in order to better use all God has given me.

Another interesting thing was beginning to take place early in 2013 as well. The more time I spent at my gym Mash Elite Performance and the more time I spent with my friend, Travis Mash, the more I began to feel a part of the family there and feel as though my future with interlocked with what was going on there. Sometime in summer of 2013, Travis and I started talking about non-profit work. Travis had been dreaming of doing something significant for children and teens who really need positive influence in their lives. Since I had an idea of what direction I was supposed to move in, I told Travis that I would love to partner with him to accomplish this dream. Thus, the brainstorming began and after some long talks on our car ride to Charlotte every week, Open Doors Christian Coaching Inc. (ODCC) was what came forth.

Mission

Travis and I are not forming ODCC just to have something to do on the side. We both believe that our community needs what we have to offer. We know there are teens living in tough situations. Some have already been labeled and kicked out of the educational system. We want that to change. We want to open doors for these youth to begin to see and walk in their God-given potential. So how are we going to do that? Here is a quick list of things we know so far about ODCC-

1) ODCC will be a place where young people can come to be encouraged and receive the love that will nourish them and grow their self-esteem.

2) Once they are with us, these youth will receive outstanding coaching in sport and athletic performance and weightlifting. We will teach them how to be strong and how to push their limits.

3) We recognize that this world demands much more than just physical strength. So we will provide opportunity for them to develop in other areas as well. We want for them to learn what good character looks like and how to prepare to live out the dreams they all have within. So we will teach character development, goal setting, and life planning.

4) Travis and I also know we would not be where we are now without our faith, so we will help these youth understand what it means to live for something greater than themselves.

5) And when we have done all we can, our hope is that those who have benefitted from what we offer will take it and impact someone else in the same way we have impacted them.

This is much bigger than two guys with a dream. There is so much to do and so many people who need what we will offer. So we need help. We need your help. At the end of this post I will share with you some ways you can partner with us, and I hope you will consider them.

In the short term, ODCC will be hosted by Mash Elite Performance (MEP). Mash Elite will provide the venue as well as the strength coaches. I will be our main character coach, doing most of the mentoring and teaching in areas outside the strength arena. We will go into the school system to look for those who are in need of what we will offer, also recognizing that some of those who need ODCC the most will be somewhere other than school. We will partner with other non-profits to find as many of those teens as we can.

Eventually we will need to be as close to these kids as possible. So we will need a location in more urban settings than where the host gym is currently located. This is a work that could easily grow into a state-wide and even nation-wide organization, so we refuse to limit our dreams. Multiple locations will eventually exist, so we will also need more staff as the organization (and the need) grows as well.

Currently there are 2 ways in which we would ask for your partnership.

1) We need prayers and encouragement. We believe God hears us, and we believe he hears you as well. Please pray for doors to be opened for youth to be impacted in a great way.

2) Like any start-up, we need funds. We want to launch as soon as possible. The following link is for our initial campaign. ( gofundme.com/opendoorscc)

Mt. 7:7-8 “Ask and it will be given to you; seek and you shall find; knock and the door will be opened to you. For everyone who asks receives; the one who seeks finds; and to the one who knocks, the door will be opened.”

To partner with us on this venture, click on this link:

http://gofundme.com/OpenDoorsCC

Training Rookies: Position Perfection, Stabization, & Strength! Video!

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When someone is learning the Olympic lifts, there are a few steps that they should take before adding weight to bar. The Snatch and Clean & Jerk are complex athletic movements that require a great deal of neurological conditioning. The Olympic lifts are like most highly coordination required athletic movements like: golf, throwing a baseball, or catching a football. They require a lot of skill, but the main difference is the Barbell can kill you. There is a certain amount of conditioning and stabilization required before hitting really big numbers. A Major League Baseball Pitcher doesn’t start out throwing the ball 100 mph. He conditions his arm throughout his career to take those kind of velocities. Donnie Shankle didn’t Snatch 170k the first day that he grabbed the bar.

CrossFit has introduced the world to the sport of Olympic Weightlifting. Everyone knows that I personally love the sport of CrossFit for what it has done in making the Barbell Famous. My love for the sport prompted me to write this blog, so that I might inform some of the rookie lifters. My goal is to keep them from making some of the mistakes that I made in my career. I also want to prepare them to lift the most weight that their body is capable of without getting injured. This blog is to inform rookies on how to start their weightlifting career.

There are three important steps for training rookies: perfect positions, stabilize positions, and get strong. There are several positions that must be perfected in the sport of weightlifting like: start position, position of the first pull, second pull, and third pull, the catch position, and the jerk. Before attempting the Snatch and Clean & Jerk with weight, I recommend perfecting all of these. When Jon North and I interviewed Shane Hamman on Weightlifting Talk (http://www.spreaker.com/user/weightlifting_talk/shane-hamman), he revealed to us that he spent a month with a PVC Pipe and empty bar before adding weight. Shane is only the best heavyweight in American History. Shane could squat 1008lbs and deadlift over 700lbs before he took up the sport. I see guys that can’t squat 300lbs trying to add weight to the bar the first day they try to Snatch. The MashMafia Athletes start out with: Position Pulls, Snatch Grip Sotts Press, Clean Position Sotts Press, Paused Front Squats, Overhead Squats, and Jerk Position Presses. There are others depending on what individual needs are required. We also focus on mobility especially ankle, hips, and thoracic spine. We want to make sure that are athletes are in perfect positions in the deepest part of the front squat and overhead squat. In weightlifting the lowest man/woman wins!

Stabilizing occurs with a series of isometric exercises like: paused front squats in the top and bottom, overhead squats paused in the top and bottom, pausing the pulls at each stage of the three pulls, and the Sotts Press again. During the perfecting and stabilization phases, we are trying to get our athlete’s General Physical Preparedness as high as possible. I want my athletes strong all over man! I model after the Chinese and Russian athletes training. If you watch Klokov or Lu Xiaojun, you will see two jacked lifters. Klokov does all kinds of strength training like bench presses and presses. When you watch videos of Lu, you will see him doing shoulder lateral raises and triceps dips. When my athletes start, they will be doing bench press, back squats, front squats, standing shoulder presses, deadlifts, pullups, dips, glute/ham raises, and bentover rows. If I find obvious weaknesses, then the athlete will be prescribed extra exercises to bring the weaknesses up.

After a 4-8 week initial phase, we will start to add weight to the bar, and a weightlifter is born. If you are patient in the beginning, the chance of reaching your full potential is increased immensely. Get those positions perfected, strengthen them, and get jacked out of your mind! That is the way to weightlifting glory! My goal at my Learn 2 Lift seminars this coming year is to teach the exact program that we use, so that all of my attendees will reach their maximums. I want to help all of these new people that are coming into the Barbell Sports how to master the movements, so that they can come to love and embrace the Barbell Life like I have my whole life!

In this video, towards the end you will see my freak athlete Rabbit still doing the Sotts Press. Notice his position:

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.

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

http://www.MashElitePerformance.com

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:

Travis.Mash@MashElitePerformance.com

Today’s Brutality!

Wednesday
Back Squat up to 85%/1
Snatch Grip Sotts Press 3 RM then -10%
Snatch off Box 3RM, -5&-10% (1 miss)
Front Squat 6 RM, then -5&-10%
Behind neck Jerks off Blocks HS (1 miss)
Bench Press 6RM, then -10%

Met Con:
4 rounds for total working time of:

50 KB Swings 24/16kg
15 Thrusters 105/70#

Rest 2 mins between rounds

Today Barbell Shrugged released the episode that I was in:

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.

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

http://www.MashElitePerformance.com

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:

Travis.Mash@MashElitePerformance.com

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