Tag Archives: Snatch

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!

Keep It Simple Strength! And Tomorrow’s Workout!

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Day 5
Snatch max, 80/2
Clean & Jerk max, 80/2
Push Press 5RM

Conditioning

3 rounds for time of:

400m Run
10 Hang Power Cleans 155/105#
20 T2B

Simple Strength Tips:

1. Squat to get strong at Squats! We are following the simplest plan that I’ve ever designed for Squats, and everybody is getting stronger. For example, right now we are doing high volume 5×5 on Monday, 5 RM Front Squats on Wednesday with down sets, and 5 RM Back Squats on Saturday with down sets. Of course, all of this will change every 4 week block, but the program will continue to fit this pattern.

2. Snatch and Clean & Jerk to get better at Snatch and Clean & Jerk! I am definitely a believer in the Westside Barbell Conjugate Method, but I keep the variations close to the original lift. For example, here are some variations: Snatch and Clean & Jerk off boxes, Hangs, Complexes, pauses at or above knee, and certain variations of these variations. Right now we Snatch and Clean & Jerk or perform variations three times each per week. This will increase the deeper we get into the program.

3. Build your base! Whether you are a Powerlifter or a Weightlifter, you need to build Specific Strength for the lifts that you desire to perform. For example, if you want to do Olympic Weightlifting, Overhead Squats, Front Squats, Push Press, and Pull-ups are a few exercises to prep the body for the Main Lifts. My team continues to perform these exercises because they are all still rookies, and they need those areas strengthened.

With Powerlifting, Glute Ham Raises, Goodmornings, Standing Presses, RDLs, High Bar Squats, Bentover Rows, Dips, and Pull-ups are some great exercises for Powerlifting. Once the base is built, I suggest focusing closer to the main lifts.

4. Once The Base is Built, Focus on the Main Lifts! Weightlifting and Powerlifting are both sports. Practice the lifts so the body develops more of an efficient movement pattern. Practice the lifts like you are in competition. For example, if you are benching, practice the pause on your chest. I actually became better at pausing than the touch and go.

Check Scuba out! 3 months ago he couldn’t Clean 130k/286lbs. Here he is hitting 151k/332lbs!

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

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:

Sunday September 29th, 5 Hints for Weightlifters, & 5 Hints for Sports Performance

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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 individual members of the team need work on.

2. Don’t be afraid to individualize things! It’s the only way to assure that all team members are taken care of.

3. A program should be a living document that grows with the team. A good coach will be able to make weekly improvements.

4. Rookies need the full lifts to improve movement patterns!

5. Get your athlete stronger while improving their positions equals PRs!

With my MashMafia sport performance athletes I’ve noticed these five truths:

1. If I improve my athlete’s sprint mechanics and get them stronger, they get faster.

2. If I work with my Athletes on agility, and they get stronger, then they get more agile.

3. If I work with my athletes on vertical leap mechanics and Plyometrics, and they get stronger, then they jump higher.

4. Focus on what’s important everyday. That’s from Dan John!

5. Don’t neglect nutrition for your athletes!

Check out this video of MashMafia member Brealon Ashworth:

For more information on Learn 2 Lift Seminars, Training at Mash Elite, or any of our awesome products go to:

http://www.MashElitePerformance.com

Or email me at:

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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Donnie Shankle loves weightlifting and so do I.

Donnie Shankle Loves Weightlifting and So Do I

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Yesterday I was sitting on the couch at The Attitude Nation Gym talking to Ryan Grady and Donnie Shankle about weightlifting, strength and life. The couch at ANP is one of my favorite spots in life because I can sit down with Jon, Donnie, Alex, Ryan, and the others, and we can bounce ideas off of each other. It is also a spot where everyone is comfortable: transparent. This allows for everyone’s true self to surface, or as Jon would put it “the Skeletons”. Yesterday we discussed the: importance of nutrition, compared IQ levels and personality traits of weightlifters (introverted and smart) versus powerlifters (extroverted and… not as smart), and general solutions for the problems of life. Midsentence concerning the “golf clap” at a weightlifting meet, I announce, “I love Weightlifting!” Donnie replied by saying, “Me too man! I love weightlifting!” But why exactly? Why do we love a sport so much when 80% of the sport is torture? My answer so far is not complete, but here is what I know.
​In a world full of chaos, corruption, and disappointment, Weightlifting is pure, beautiful, and orderly. In a world filled with unfair advantages and rejection, Weightlifting is a place of refuge where you can put in the work and reap the rewards. If you put in 10,000 hours at the gym, you will become a master of the sport that we call Weightlifting. If your legs are weak, squat! If your jerk is terrible, practice the jerk. If you are weak overhead, then practice movements overhead. Problems and weaknesses will surface, but concrete solutions exist in this beloved sport. The answers are clear. Only one question: Are you willing to do whatever it takes?
​We talked about the madness of the sport as well. Weightlifting requires you to basically perform three movements everyday: snatch, clean & jerk, and squat. We spend 80% of our time training in hell, perfecting the snatch and clean & jerk with only 20% of heaven as reward, if you’re lucky. We perform thousands of reps chasing just one personal record that might happen once a month or less. But when the barbell, loaded with one more kilo flies up off the floor in your hands, makes contact at the perfect place and continues its path upward, while you drop into the perfect squat and catch the barbell in the sweet spot with ease, one perfect snatch falls into place, there is nothing so sweet.
Bar slam. It makes every training session, every missed attempt, and every tear totally worth that moment of victory.
But a great weigtlifter is never satisfied. The chase is on for the next PR…
​Our passion for Weightlifting is what makes us true Black Sheep. Jon, Donnie and I pay our bills doing exactly what we want, and so none of us will ever work again. The people telling me that I work too much don’t realize that I am having fun when I do a seminar or write a blog. I am sharing my passion with the world. Helping and loving people is my ministry; Weightlifting is a platform that God has given me. I am the most blessed man in the world. God has given us all passions, talents and platforms, and it is up to us to take these gifts and put them to work. Jon always says that we are doing much more than just teaching people to lift weights- anybody can do that. I am teaching people a new outlook on life! I am teaching people to “Love your life or change it”! Dream, write it down, formulate a plan, and commit it to action! Don’t get caught up in what society says is successful. A Black Sheep is someone who doesn’t follow the herd. I’m not saying to be a rebel without a cause. I am saying being a rebel with the greatest cause in the world! Black Sheep is a lifestyle! Are you living it?
For more information check out:
http://www.MashElitePerformance.com
Or email me at:
Travis.Mash@MashElitePerformance.com

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