Tag Archives: jerk

12/2/13 Workout, Seminar Schedule, and Awesome Videos!

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MashMafia Weightlifting Strength

Monday
Snatch 90%/1, 75/3×2, 80/2×2
Back Squat 10RM, -10%
Push Press 5RM ss GHDs/10 x 3

Conditioning

3 rounds for time of:

10 Strict Pull-ups
30 V-ups
20 OH Lunges 115/75#

We had a great holiday week at Mash! A lot of my college athletes were home, and like always PRs Fell right and left! I didn’t get them all, but here is a few:

We missed Greg Nuckols 680×5 Squat and his 455lb Bench! We also missed Kevin Nason’s 500lb Raw Bench, and Drew set several PRs including: 77k Clean & Jerk and a 63k Snatch!

We also filmed a Day in the Life of the MashElite Athletic Performance:

Not enough is written about atmosphere, but the best programming in the world doesn’t trump a great group atmosphere. People training together with the common goal of greatness will always push each other to succeed.

MashMafia Learn 2 Lift 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: http://www.TheAttitudeNation.com

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

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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MashMafia Highlights! Lots of PRs!

Some cool exercises as well: Jerks off Blocks, Snatch Balance Complex, Deadlifts, and more! Check out the Junior Mafia Members killing it! The whole training center is going hard in this one! Lots of going Hard!

Max Out Friday! 10/4/13 5 Tips for Snatch & 5 Tips for Clean & Jerk

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Friday
Snatch max focus on minimum
Clean & Jerk max focus on minimum
Jerks off Box or Snatch Balance work

Conditioning
Linda
10-9-8-7-6-5-4-3-2-1 reps:
Deadlifts @1.5 bodyweight,
Bench Press @bodyweight,
Cleans @0.75 bodyweight.

Snatch Tips:
1. Bring the bar into the shin before the pull to start the shift from ball of foot to heels.
2. Stand all the way up through the heels to ensure proper Pendlay Position 1 for Bar to Hip Contact. “Stand up” is a superior verbal cue to “Jump”!
3. Release the hook grip in the catch position.
4. Get comfortable in the catch position! Let the weight settle before standing up!
5. Catch the weight with the head through, vertical back, & weight distributed on upper back and traps.

Clean & Jerk Tips:
1. Bring the bar into the shin before the pull to start the shift from ball of foot to heels.
2. Stand all the way up through the heels to ensure proper Pendlay Position 1 for Bar to Hip Contact. “Stand up” is a superior verbal cue to “Jump”!
3. Practice catching the bar oscillation out of the bottom of the catch. Jon North is an example of someone who can stand up with any weight because of his timing in the catch phase.
4. If you start struggling out of the bottom of the catch, go back down and catch another bounce.
5. With the Jerk keep a vertical back on the dip, dip straight down with butt slightly back, and learn to push your body down, under and through the bar.

I just finished watching my morning crew PR right & left! Unbelievable group! On my way to the Level II Attitude Nation Camp! Can’t wait!

For more information on seminars or if you want to host a seminar, go to:

http://www.MashElitePerformance.com

Or email me:

Travis.Mash@MashElitePerformance.com

Be on the lookout for the “Donate to Lisa G.” section of http://www.MashElitePerformance.com and http://www.TheAttitudeNation.com. It will be up next week, and we are having a competition November 16th that we will announce information on next week as well. For all of you that don’t know Lisa G. is an original MashMafia member that is battling Lung Cancer.

Videos of the week:

September 30th, 2013 Taper Time! Scuba Steve PRs Again!

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 Bar Muscle-Ups
16 OHS 135/95#

Here is today’s workout! Taper time Baby! The wav loading on the Snatch is an awesome programming trick that my first Olympic Weightlifting Coach taught me! Notice the volume on the squats decrease while we anticipate increased intensity levels on the Olympic movements!

Here is MashMafia Member Scuba hitting a PR in the Clean of 141k/310lbs at a Bodyweight of 77k/85k! He’s only been training the Olympic lifts for 6 months!

http://www.MashElitePerformance.com

Or email me:

Travis.Mash@MashElitePerformance.com

Learn 2 Lift New Jersey Shore

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​This past weekend I took the MashElite “Learn 2 Lift” show on the road to Zach Even-Esh’s Underground Gym in New Jersey. The New Jersey shoreline is incredibly beautiful. Before my visit I had a picture of New Jersey that was totally false. I thought it was only cities and highways, and I thought the people were just a bunch of fast talking city slickers. Wow was I wrong! The people were nice, and they welcomed this southern redneck with open arms. All day long the people treated me with respect, and showed a real interest in hanging out with and getting to know me and my family. I can’t wait to book the next “Learn 2 Lift” in the New Jersey/New York area. This was my third seminar in the last month and a half, and I realized this past weekend that I have a real passion for the “Learn 2 Lifts”. I have spent the last 29 years learning how to snatch, clean & jerk, squat, bench, and deadlift, so that I could get stronger. Now thanks in big part to Crossfit I get to teach it to others that now share the same love for strength. When I was in my twenties, most people couldn’t have cared less about the lifts that I loved and performed in competition. Now adults ages 20-70 eagerly come to my seminars in hope that they might learn some golden nugget of information that might help their strength game.

​At the seminar we got them started with a mobility warm up that was specific to performing the snatch and clean & Jerk. We focused on the shoulders, thoracic spine, neck, hips, knees, and ankles. The best part of the warm up happens with the bar. I explained to the group that weightlifters come alive on the platform, so most of the warm ups are done with a bar. I taught them a series of movements that mimic the lifts that would also warm up the joints. This is called complexes, and I suggest spending the majority of your warm up time performing these movements. A big mistake that I see is rookie lifters spending countless minutes stretching, foam rolling, and lacrosse balling, but very little warm up time with the bar. I recommend a few minutes with mobility, foam roller, and lacrosse balls, then grab a bar and get to work. I do recommend spending quality time after the session to cool down, stretch, and foam roll to improve recovery.
​We then went over the snatch, clean & jerk, and the squat. I teach a top down approach which means to work the positions of the lift from the bar at the hip area down to the floor. There are several tricks that I have learned over the years that I pass on in the technique section of the seminars. I also have the advantage of lifting and hanging around the greats of today like Jon North, Donnie Shankle, and Glenn Pedlay, so I am continuing to learn every week. The jerk is a little different of course, but same in the way that we teach the position of the jerk first. A little secret is that most rookies to the sport simply need to spend time with the bar above their heads, so they can become comfortable with a metal bar weighing several hundred pounds that could crack their skulls wavering above their heads. With the squats we talked about little tricks that could increase their maxes, and we practiced each trick. Eye position, breath against the belt, and speed are some of the techniques/tricks that were taught.

​The Q&A and programming section was the money of the event in my opinion. The group bombarded me with questions for a solid hour, and then I actually went to the white board like a college professor and mapped out a typical MashElite workout. The group’s enthusiasm to learn ignited my fire to teach, so class was in session for as long as my group wanted to learn. More people teaching these seminars should do Q&A because you never know what your attendees really want to learn unless you open the floor up for questions. Donnie Shankle was the one that told me that the Q&A section should be the majority of any seminar, so the “Lion Killer” was spot on again. We went over the basics of programming, and I explained that a lot of plans work. I just wanted them to know the aspects that had to be present no matter what the plan, and I let them know the science behind the MashElite plan. Programming is important, but a coach that can give feedback, a supportive group, and a fearless attitude are just as important.

​Since February I have learned that I have a major passion for seminars and online programming because it opens the whole world to my knowledge. I want to affect as many people as possible while I am on this earth, and these two things broaden that pool of people. Coming from such a small town/village in the North Carolina Mountains I thank God for the opportunity to meet all these people from around the globe because if I had never learned to lift weights, I probably would never had left that little place. Don’t get me wrong my hometown of Jefferson, NC is beautiful, and the people are unbeatable. I am just a person who wants to experience other people and cultures, and I just love people in general. God has given me this platform, and I want to show the world His love through me. I can’t wait until my next seminar to meet more incredible people, and next year I am going to do a Level II seminar at the same place.

​I am filling my calendar right now for the next year. I am booked through October, so from November on I am open. If you are interested in seminars or programming, go to my website:

http://www.MashElitePerformance.com

or email me:

Travis.Mash@MashElitePerformance.com

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Learn 2 Lift: What 2 Expect

Mash Elite has embarked on a series of seminars called “Learn 2 Lift”. The seminars are focused on Snatch and Clean & Jerk, and/or Squat, Bench, & Deadlift. A lot of people are emailing me about what to expect at these seminars, so I am going to explain in this blog. I am unbelievably excited to share my knowledge around the country that I have spent the last 28 years developing. I have picked this knowledge up from all the different journeys of my life including: Little’s Gym in my hometown, football at Appalachian State University, the Olympic Training Center, time spent with Charles Poliquin, time spent with Louie Simmons, time on the Elite Fitness Systems Q&A Staff, talks with the amazing Joe Kenn, training with Jon North, training with Donnie Shankle, time spent with Glenn Pendlay, and time spent with the phenomenal Mash Elite Staff. We are scheduled for the New Jersey/New York area August 2nd at The Underground Gym owned by the brilliant Zach Even-Esh, and Crossfit 140 in Atlanta August 24th. We are scheduling now with facilities in Texas, Hawaii, and Australia, and we are looking to add to these. When I was in my early 20s, I never would have guessed that so many people would come to love the sports so dear to my heart. I have to say that I am living a dream.

The first thing that you are going to learn is the latest techniques. Things have changed a lot in both Olympic weightlifting and powerlifting in just the last ten years, so whether you are a beginner or a veteran there will be lots to learn. I teach the Pendlay system in the Olympic lifts as interpreted by me, and that means from the top down. Working with Donnie Shankle and Jon North has really helped me get caught up in a more advance catapult type system. The technique alone provides personal records to most the very first time using the system, so come out to one of my seminars and learn to Slam Bars!

One of the big differences in my seminars and other people’s is that I am going to teach programming concepts to aid the attendees in developing their own system. I will teach you common sense ways to wave volume that will maximize supercompensation. I will teach techniques that will aid in recovery and save the central nervous system. It really goes back to who can train the most without breaking down, and there are many tricks to doing just that. My system is based off of Chinese and Bulgarian programs, and concepts that I have learned from many experts in the field such as Glenn Pendlay and Joe Kenn. Technique is great, but without a proper program you will never maximiz3e potential.

Over the years I have discovered hundreds of tricks that have equated to huge personal records for me. These tricks have helped me become one of the strongest strength athletes of all-time, and they continue to allow me to compete on a National Level in two sports at the age of 40. I don’t compete in the Masters because as you all know “I do what I want”. I will continue to compete in the Open classes as long as God will allow, and these “tricks” are a big part of the reason that I am still going. I look back at my life, and I laugh because my life has been one big college course. I had no idea when I was working with Charles Poliquin that I was working with a legend in my field. I had no idea when I was training with Joe Kenn that I was training with the future Head Strength Coach of the Carolina Panthers. Louie Simmons and I quickly became friends during my powerlifting days, and now everyone in America knows this guy. Now at 40 years old I am training with two of the best weightlifters in America Jon North and Donnie Shankle, and I am friends with Glenn Pendlay the greatest weightlifting coach in America. I would say that I have earned all of the tricks in my bag of goodies from all the tests that I have put myself through. These tricks now will be passed on to my MashEliters, Weightlifting Talk listeners, and anyone that attends my seminars.

These seminars are going to rock, and I am going to have a blast teaching them. If anyone is interested in hosting a seminar, email me at:

Travis.Mash@MashElitePerformance.com

If you are interested in attending a seminar, check out my website for a list of events and payment options:

http://www.MashElitePerformance.com