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

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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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

MashElite Strength Dominance

Yesterday was one of the best days that I have ever spent as a weightlifting/powerlifting coach. I started my day at 5:30a driving to the Muscle Driver USA headquarters in Fort Mill, SC to coach Rebecca Gerdon in the MDUSA Weightlifting Team Tryouts. I arrived at the MDUSA Headquarters around 7:15am, and I have to say that I was a kid in a candy store. Muscle Driver had their products scattered all over the room, and anyone who knows me realizes that I love the Muscle Driver and Pendlay brands. Coach Pendlay was of course on hand to witness the talent, and he is quickly becoming one of my favorite people in the strength world. He always takes time out to talk with me, and this time he even trusted my to coach a couple of his athletes: Elizabeth Akinwale and Ginny Hoover. Of course everyone knows Elizabeth Akinwale because she is the star CrossFit Athlete and doubles as a top ranked weightlifter. Everyone should be refreshed to know that she is one of the most humble people that I have ever met. She didn’t take herself serious at all, but she is one tough girl. I believe that she snatched around 100k and Clean & Jerked around 110k, but remember she is in the middle of her CrossFit season. Unbelievable athlete!

I was there to coach my rookie sensation weightlifter Rebecca “The Natural” Gerdon, and I can say that she became a “true baller” yesterday. She Snatched 64k and Clean & Jerked 89k for a Clean & Jerk PR and a total PR! When she gets a few more big meets under her belt, the sky will be the limit for her. I can’t describe the feeling that I had yesterday watching a girl trying out for a professional weightlifting team that two years ago I was teaching her the basics. It was the pinnacle of a two year perfect journey. I watched her over the last six months simply come in to her own. It was like watching a butterfly break out of its cocoon transforming from a caterpillar that can barely crawl into a beautiful creature that can soar like the wind. All of you Crossfitters out there know how difficult the Oly lifts are, so I know that you understand what it has been like to watch her development. I have several athletes right now that are on the verge of blossoming: Caleb, Drew, Rabbit, Eze, Matt W., Hayden, Dylan, James B., Lauren, and several others. The next three years are going to be really interesting. Coach Pendlay made the comment that Rebecca could be Clean & Jerking 100k/220lbs right now with a few tweaks. No matter what happens with the team selection I am really proud of Rebecca.

Rebecca’s meet was over at around 11:45a, and from there I drove straight to Hickory, NC where 15 of my athletes were doing work at the IPA NC State Powerlifting Championships. Here is the write up my Greg Nuckols:

http://gregnuckols.wordpress.com/2013/05/19/ipa-nc-iron-challenge-meet-write-up/

He did a great job giving the blow by blow, and check out the video at the end! I just want to say a few words about the meet. First my beautiful wife did work this weekend! She squatted 300, Benched 155lbs, and Deadlifted 345lbs. She set PRs in the squat, deadlift, and total(800lbs). She also totaled Elite in now her second weight class. I also have to tell the world of a moment that could have wrecked this whole glorious day. I was driving from Charlotte to Hickory in one of the best moods of my life. I was actually in the middle of tweeting “I love coaching my athletes and slamming bars”, when I received a panicking phone call from Caleb Tilson. Now realize I had received word that Drew had squatted 300lbs which lead me to believe that she was well on the way to totaling Elite. I had actually given the call to drop her opener on bench to 145lbs just to be conservative. Well her opened was dropped, but there was one big problem. She missed it! She had been called for a soft lift off when Caleb didn’t manage to get out of the judge’s view quickl enough. Well instead of repeating a coaching decision was made to go up to not 150lbs but 155lbs. This is only 5lbs off her max, and low and behold she missed it. Caleb put me on the phone with her, and I could hear the panic in her voice. I told her to relax, and I would be right there. I preceded to drive like a maniac to get there in time. I pulled up to the convention center, jumped out of my car, and ran like a mad man. I made it with a few minutes to spare. I went straight to her, and I told her to calm down because this was a done deal. Anyway she walked up to the bench like a boss, and on her third try she nailed it! What a relief!

Probably the most inspirational part of the day was the performance of Lisa Gniewek. Lisa has been a MashEliter for almost five years, and now she is battling Stage IV Lung Cancer. Let me tell you right now that Cancer doesn’t have Lisa! Lisa has cancer! She not only competed, but she won her division. She set a meet PR for her squat, and had one of her highest totals ever! She rocked it! More importantly she has inspired us all to never quit, to look adversity straight in the face, and with the power of God go to battle with NO FEAR!

Anyway Greg’s write up explains the rest, but I wanted to share the story about my wife and Lisa G. I also want to mention what a great family the Mash Elite Family has become. We are tight! We lift together, compete together, we eat together, and more importantly we do life together. I simply love being a part of something so special! God has truly blessed us all with bringing the MashEliters together. It is something that we all should be thankful for. I also want to mention Greg Nuckol’s unbelievable performance with a 1885lb Total at 242 lbs for the all-time Raw Powerlifting Record. All of our guys simply killed it yesterday. I am telling the world right now, if you aren’t signed up for one of our seminars, then you need to do so right now. Rebecca and Greg will be teaching at all of these seminars with me, so if you want to know what we are doing to reach such huge milestones in strength, come check us out!

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