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THE MASH

SYSTEM
©2017 Mash Elite Performance
All Rights Reserved

ORIGINS ................................................................................................................................................3
SECTION 1: THE METHODS ..............................................................................................................8
BREAKING DOWN THE SYSTEM .............................................................................................9
POST-ACTIVATION POTENTIATION ......................................................................................11
MAXIMUM EFFORT METHOD ............................................................................................14
VELOCITY-BASED DAYS .........................................................................................................18
REPETITION METHOD ............................................................................................................20
UNDULATING PERIODIZATION ............................................................................................22
PENDULUM WAVES ...............................................................................................................24
PRILEPIN'S CHART .................................................................................................................25
CONJUGATE METHOD .........................................................................................................26
WORK CAPACITY ..................................................................................................................28
GENERAL PHYSICAL PREPAREDNESS ..............................................................................30
MUSCULAR BALANCE AND ACCESSORY WORK ..............................................................32
COMPENSATORY ACCELERATION ...................................................................................33
ACCOMMODATING RESISTANCE ......................................................................................35
SECTION 2: THE PROGRAMS ..........................................................................................................37
MASH SYSTEM OLYMPIC WEIGHTLIFTING .........................................................................38
MASH SYSTEM POWERLIFTING ..........................................................................................71
MASH SYSTEM SUPER TOTAL ...........................................................................................103
MASH SYSTEM ATHLETIC PERFORMANCE .....................................................................125
MASH SYSTEM FUNCTIONAL FITNESS: MASHFIT .........................................................161
CONDITIONING THAT WON'T CRUSH YOUR GAINS .........................................................................175
CONCLUSION .......................................................................................................................................180
APPENDIX A: BAND TENSIONS .........................................................................................................181

If you’re thinking about using these programs, please be smart. Don’t participate in strenuous exercise
unless cleared by a competent medical professional. Heavy weights can be dangerous, so only perform
these exercises if you can do so safely. If you follow any of these programs or perform any of these
exercises, you do so at your own risk.

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ORIGINS
I’ve spent decades with the barbell as an athlete, coach, and
programmer. I’ve had opportunities to learn from some of the best,
and I’ve worked with thousands of amazing athletes.

Over this time, my programming approach has continually been


refined. I never want to say I’m finished and know everything, so
I’m always trying to be better. And this year, my programming grew
more than ever. We’re seeing great results from the Mash System.

And now, I want to share that with you.

WHAT MAKES A PROGRAM EFFECTIVE

When I say Mash System, I want to be clear that most of


the elements you will find in my programming are taken from
somewhere else. Every program or method has origins from past
coaches and past research. To my knowledge, there haven’t been
any new training protocols hitting the scene in quite sometime.

But I want all you coaches and athletes to pay attentions to


this. The effectiveness of a program isn’t due to having some
new trick. Results don’t come from the methods or training
principles. What makes a plan effective is how they are applied
and pieced together.

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MY INFLUENCES

I have a distinct advantage over most coaches because I have


crossed many lines in my time as a strength coach. As an athlete, I
played college football at Appalachian State University. My strength
coach, Mike Kent, was way ahead of his time. We performed
snatches, clean and jerks, and deep squats. Now he’s the Head
Strength Coach at the University of Florida.

I am friends with Coach Joe Kenn, Head Strength Coach for


the Carolina Panthers and two-time NSCA Strength Coach of the
Year. In the strength and conditioning world, I would definitely
consider him my mentor. I have also been influenced by several
great coaches like Ryan Horn, Mark Watts, Jonas Sahratian, Dan
John, Martin Rooney, Charles Poliquin, and Loren Seagraves.

My first weightlifting coach was two-time Olympian Wes Barnett.


Olympic Bronze Medalist Dragomir Cioroslan was my second
weightlifting coach, so I was off and running as a young man.
Later I was mentored my Coach Don McCauley during my time at
MuscleDriver USA, and now I am lucky enough to still work with
him on a daily basis. I am friends with and have been influenced
by amazing coaches like Sean Waxman, John Broz, Dave Spitz,
Spencer Arnold, and Kevin Simons.

Obviously in powerlifting I became a three-time World Champion


in an era where all of the best were competing against one another
in the World Powerlifting Organization. I also crossed lines and
competed in the USAPL, IPF, and the USPF, going head to head
against the Greatest of All Time, Ed Coan. It’s hard to say a lot

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of negative things about my powerlifting career, as I was able to
get it done in all the popular federations. During this time, Louie
Simmons befriended me. I definitely look to him as a mentor. I was
also blessed to be sponsored by Elite Fitness Systems during my
time as a competitive powerlifter. Dave Tate and Jim Wendler were
tremendous influences during my career as well.

I am giving you this background so you can see where my


programming is derived from. Of course I have done my own
research to continue the evolution - especially over the last five
years. If a coach is producing, I want to know why. So should you.

WHEN COACHES PRODUCE


Too many coaches make the mistake of resorting to criticizing
or making ridiculous accusations when an opposing coach is
producing. Not me. I want to know exactly what they’re doing. So
many half-rate coaches would be so much better if they would stop
hating and start learning. It only makes sense, guys. If you are a
weightlifting coach it makes even more sense because we are all
trying to produce for Team USA.

Besides coaches, I am constantly reading the books and


articles from practitioners and research experts like Andy Galpin,
Greg Nuckols, and Stuart McGill. These guys help me confirm that
my program lines up with the most current science out there. This
is important, for sure. There aren’t a lot of absolutes yet, but you
definitely want to know what those absolutes are.

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RESULTS
Even though I have been constantly learning from these
wonderful teachers, I believe my programming has evolved the most
this past year. I would say in 2017 the Mash Mafia’s programming
peaked in effectiveness.

We have three men on the USA Weightlifting Senior World Team,


which is the most of any other team in America. We had one athlete
on the Junior World Team and Junior Pan Am Team. We had another
athlete on the Youth World Team and Youth Pan Am Team. We also
coached a New Zealand Youth, Isaac Lawgun, to the Youth World
Championships and the Oceania Championships (where he won).
I would say 2017 is the most impressive year in our history… and
pretty much unmatched by any other team.

As I’m writing this, we’re a few weeks past the 2017 American
Open Series 3 in Grand Rapids, MI. This meet marked the best
results our team has ever had. I am not just talking about medals.
I mean, we did win just about every age and weight class there
- but that’s not what was so exciting. We took a team of ten
people, and each and every one of them hit personal records
with extraordinary performances. These aren’t rookies new to
the sport. It’s not that hard to get new athletes to hit personal
records. I am talking about guys like Jordan Cantrell - who hit
a 19kg lifetime total personal record to make the world team.
He hit that massive total while not gaining one ounce of weight,
which makes the feat even more extraordinary.

The meet was like an artist painting the perfect picture. It was
confirmation we are on the right path as a team. It was confirmation
our program is performing unlike anyone else’s in the country.

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But we’re not seeing results only in weightlifting. We are killing
powerlifting as well. We are sending a squad to the USAPL Nationals,
and we are looking for Medals. Kevin Nason is the USPA National
Champion and IPL World Champion. Alexander Williams crushed
several IPL World Records.

And of course, our strength and conditioning athletes have been


outstanding for years. We got to watch Tommy Bohanon earn the
starting fullback position for the Jacksonville Jaguars. Cade Carney
is crushing it for the Wake Forest Demon Deacons as the starting
running back. Trip McNeil is killing it for Duke University. I have an
eighth grader who’s about to explode onto the scene, and his last
name is Carney as well: Tate is that younger brother that will do
whatever to beat his older brother. We will see!

UNDER THE HOOD


So what does our program consist of?

That’s the question all of you are asking, I get it. I know most of
you buy my e-books to get the programs. However, I want you to
understand the methods behind the success. I want you to know
why it works, so hopefully you can one day create an even better
program. Let’s take the first step.

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SECTION 1:
THE METHODS
BREAKING DOWN
THE SYSTEM
It’s taken me this long to be comfortable labeling my
programming as a system. I just didn’t think it was perfect enough
to be called a system. I am not calling it perfected now, as I don’t
think any programming approach is ever perfected. But I am
comfortable with saying that the Mash System is pretty darn close
to perfect. Look, results simply don’t lie.

The methods that make up the Mash System are the same
methods we have used to produce some of the best athletes in the
world. I’m going to outline them all here. Then afterwards, you can
see how they fit together: I’ll be laying out and explaining programs
for weightlifting, powerlifting, super total, strength and conditioning,
and functional fitness.

None of the principles I use are new. Once again, the magic is
in the application of these methods. I hope you guys and gals will
enjoy the way I’ve arranged these methods and the creativity in the
way they are applied. I know the Mash Mafia will make changes as
we learn new ideas, but the groundwork of the system will remain
the same.

It has taken me several years to arrive at this point. The programs


I have used on my athletes and on myself are all the research anyone
could want to derive the data needed to develop this system. I have
been coaching for over twenty years. I have worked with thousands

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of athletes during this time from all levels. That’s a lot of programs,
a lot of experiments, and a lot of success to get to where the Mash
System is now.

Whether it’s for you or your athletes, I am hoping this book will
help catapult all of you towards better programs. Maybe one day I
will be buying your book. Look, if you produce enough good athletes,
you can guarantee I will be buying your products.

I have spent my life piecing these methods together in a way


that is manageable by my athletes. I am so excited to share the
Mash System with all of you. Some coaches don’t like to share their
methods, but that’s not me. I want the world to benefit from my
work. If I can make one life better, it’s worth all the sacrifices.

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POST-ACTIVATION
POTENTIATION
I have had tremendous success with post-activation potentiation
(PAP). I love it so much that I like to call it the Mash Method, and I
wrote an eBook (The Mash Method) all about it. Again, it’s nothing
new – but it’s powerful.

The core of PAP is how the contractile history of a muscle


influences the mechanical performance of subsequent muscle
contractions. In other words, when your body feels heavy weight,
your central nervous system will be primed and you’ll lift more.

You can use this theory or method in one of several ways.


Basically you pick a movement that you want to improve (like
vertical leap, squat, jerk, or sprint), and you pair it with a similar
movement that will allow a higher load. For example:

• Squat with vertical leap


• Heavy walkout with squat
• Partial front squat with jerk
• Heavy prowler push with sprint

When you squat 405 pounds, wait 45-60 seconds, and then
perform a vertical leap, the body will remember the heavy squat.
Your body will then recruit more fibers, allowing you to jump higher.
The movements do not have to be exactly the same - just similar.
For years, my wife has used a heavy walkout to prime for a heavy

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squat. She will work up to 95% with regular squats, perform a
walkout with 105%, hold it 15-30 seconds, and then rack the bar.
Then she’ll attempt a personal record.

I used to use this method with success quite frequently without


even knowing what I was doing. I would work up heavy squatting
with bands - which would end up being about 105% at the top and
85-90% at the bottom. The deload of the bands would allow me to
perform the movement without major fatigue. Then I would remove
the bands and attempt a personal record in the back squat. The
Mash Method was born!

Another example would be to perform a heavy front squat partial


or high box squat coupled with a jerk. I haven’t tried it yet, but others
have with success. You would want to warm up to 95% in the jerk,
perform the partial front squat, and then attempt a new personal
record in the jerk. The key with this method is proper rest between
the heavy movement and the movement being tested. If it’s a low
fatigue movement with low volume like a walkout, I would only rest
45-60 seconds. But more volume requires more rest.

Right after a really heavy lift, the effect of PAP is at its highest
- but so is fatigue. Luckily, the fatigue state improves at a faster
rate than the PAP effect fades. The goal is to perform the tested
movement at the sweet spot when the PAP is highest and fatigue
is lowest.

PAP doesn’t work the same for everyone. It works best for
efficient lifters and lifters who have been training for a long time. If
you are brand new to weight training, I would recommend a couple
years of just general training with a barbell before attempting
complex methods like the Mash Method.

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There still isn’t a lot of scientific research on this method other
than lifters using it with success in training. I have so many ways
I want to use this principle. I hope to perform my own research on
this method someday.

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MAXIMUM EFFORT
METHOD
As you can tell, I am definitely influenced by the work of Louie
Simmons. When I was powerlifting, I probably used the maximum
effort method more than all the other methods combined. Maximum
effort definitely got me stronger, but the overuse of the method
probably ended my career prematurely. The key is using this method
wisely.

The Maximum Effort Method is defined as lifting a maximal


load against a maximal resistance. More simply put, it means to go
heavy. The Bulgarians popularized this training method with their
brutal program. They were famous for maxing out in the snatch,
clean and jerk, and front squat three or more times per day, every
day of the week. If you want to get better at a particular complex
movement like the snatch or clean and jerk, you are going to have
to snatch and clean and jerk. If you want to be able to lift heavy
weights in those two movements, you are going to have to lift heavy
weights often. There’s no way around it.

The SAID Principle states the body will adapt specifically to


imposed demands, so specificity is important - especially in more
complex movements like the snatch and clean and jerk. Squatting,
benching, and deadlifting don’t require as much muscular
coordination, so specificity doesn’t have to be quite as dialed in.
However in my experience, a certain amount of specificity will
always produce better results than too much variation. The extent

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of specificity required will vary just like other aspects of training
such as frequency, load, and volume. Once an athlete has mastered
a movement, then more experimentation can take place.

For example, in powerlifting you might give safety squat bar


box squats a go for a few weeks. But at six weeks out a more
specific approach will render a better result. A barbell movement
is an athletic movement just like throwing a baseball, shooting a
basketball, or throwing a shot put. You don’t throw a softball to
get better at throwing a baseball. You don’t throw a baseball to get
better at throwing a football. A specific approach will always give
you a better result.

Whether you are a weightlifter, powerlifter, or field athlete,


maximum effort has to be a part of your training. Speed is important,
but without strength nothing amazing is possible. If you can only
back squat 405 pounds, you sure aren’t going to clean and jerk 440
pounds. As a powerlifter it’s cool if you can squat 300 pounds at
0.9 m/s. However if you want to squat 500 pounds, you better put
some weight on the bar.

Now do I think everyone should train like the Bulgarians? No


way! It was a flawed system riddled with drug use. It was also a
state funded program in a very poor country. The lifters didn’t have
a lot of other opportunities, so there was a plethora of athletes to
choose from. It became a survival of the fittest, not the best. Once
their athletes retired, their bodies were wrecked. Plenty of other
countries, including Russia and China, have showed champions
can be produced with way less abuse and a wiser approach.

With that being said, maximum effort must be a part of the


program… It just can’t be the entire program. By the way, all of you

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Americans who are maxing out once per day and telling everyone
you training Bulgarian are frauds. If you want to tell everyone you
are training Bulgarian, I want to see you maxing out three times
per day, every day. Maxing out once per day is simply a lazy way
to train. You will have the volume of a middle school athlete for a
program. That’s not tough! That’s just a lazy approach.

I use one day per week for maximum effort in the slow strength
movements like squatting and benching. I also use one day per
week in the faster complex movements like the snatch and clean
and jerk. Normally that equates to two days per week being set
aside for maximum effort. When an athlete is seven or more weeks
out from trying to peak, we can play with the specificity of these
maximum effort days and perform variations like these:

Olympic Movements (Snatch and Clean and Jerk):

• Powers
• Lifts off blocks of various heights
• Lifts from the hang
• Complexes
• Pauses within different angles of the pull
• 1-3 rep maximums
• Lifts from a deficit

Squat:

• Pauses at varied heights


• Pauses of varied lengths
• Different bars (safety squat, cambered, etc.)
• Front squat, low bar, high bar, etc.
• 1-3 rep maximums

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Bench Press:

• Pauses at varied heights


• Pauses of varied lengths
• Board presses of varied heights
• Sling Shot bench
• 1-3 rep maximums

Deadlift:

• Pauses at varied heights


• Pauses of varied lengths
• Deadlifts off blocks of various heights
• Reverse band deadlifts
• 1-3 rep maximums
• Deficit deadlifts

These are just a few ways we can shake up the maximum effort
days. I vary them to prevent the law of accommodation. However
when the meet or testing day gets closer, we become more specific.

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VELOCITY-BASED DAYS
Whether you are a powerlifter, weightlifter, or field athlete,
velocity has to be a consideration as well. If force = mass x
acceleration, velocity-based days give you the acceleration portion
of that equation. Louie Simmons calls this day dynamic effort, and
that works too. I have chosen to refer to these days as velocity-
based because preferably there will be a measurement of velocity
to guarantee the intended stimulus is being used. This is where it
gets a little crazy. On the velocity-based days we are looking for
strength-speed. Strength is the priority, and the intention is to move
the weight as fast as possible. We are looking for the bar to move
at about 0.7 to 0.8m/s.

If strength is still the goal, you will be using 75-85% of your one-
rep maximum with a goal of 0.7 to 0.8 m/s. In 1974 A.S. Prilepin
did a series of studies to understand which loads (percentage of
one-rep maximum) and what volumes worked best for strength. An
80% average seemed to be the most sustainable load to get strong.
90% and above worked the best, but wasn’t as sustainable over a
long period of time if used specifically.

If you want to get strong while still focusing on power output, using
an average of 80% on the strength movements at around 0.7 to 0.8 m/s
will do the trick. If you find that 80% is difficult to move at that velocity,
you might want to consider adding plyometrics to your program and
lightening the load until a faster velocity can be generated.

For the Olympic lifts of snatch and clean and jerk, 80% is still
the average, but velocity is of less importance. For a snatch or

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clean and jerk to happen, a much higher velocity is required. If you
can complete the lift, you have generated a velocity well above 1.2
m/s because of the sheer distance the bar must move. 80% was
still found to produce the most strength probably because of the
sustainability and the neuromuscular efficiency gained with the
amount of volume possible at those percentages.

I reserve one day per week for peak velocity days in the strength
movements. I reserve one or two days for the Olympic lifts depending
on where we are in the program. The closer to a meet will require
more focus on the competition movements, as specificity becomes
the driving force.

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REPETITION METHOD
This principle involves high repetitions with some sets to failure.
The goal with the repetition method is metabolic stress - or what
a bodybuilder might call the pump. With this, many physiological
processes will begin which will get you jacked!

When you are banging out those reps, you are pumping more
and more blood into the muscles. This constant pumping causes
occlusion of the veins, which basically traps the nourishing blood in
the muscles. This is why blood flow restriction protocols work so well.

When the blood gets trapped, hypoxia (or lack of oxygen) occurs.
Since the Type I fibers need oxygen to be recruited, the bigger and
stronger Type II Fibers take on the load.

The build up of metabolic byproducts such as lactate help to set


off an increased hormonal surge. Hypertrophy training that elicits
an amazing pump helps to create greater levels of IGF-1 and growth
hormone while down-regulating myostatin (which blocks growth).
This positive hormonal state is what allows for better muscle
protein synthesis. Basically, we are able to add more protein to our
muscles than we breakdown.

Lactate triggers the anterior pituitary gland to produce growth


hormone. Growth hormone is great for strengthening tendons and
increasing muscle collagen, which is great for injury prevention.
But contrary to popular belief, growth hormone has little to do with
protein synthesis. It does, however, trigger the liver to produce IGF-1,
which is responsible for growth-promoting effects on almost every

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cell in the body - especially skeletal muscle, cartilage, and bone.
This is where the magic occurs.

The cell volumization or swelling also caused from the pooling


of the blood helps to create muscle hypertrophy from the inside out.

I use the repetition method mainly with accessory work designed


to target weak muscles or areas of the body required more often
based on the nature of the sport. For example, hip extension is
important in pretty much any sport. Therefore glutes and hamstrings
are always going to be important. I also use the repetition method
early on in a cycle with the main goal being hypertrophy. After the
hypertrophy phase, the repetition method is reserved for primarily
accessory movements.

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UNDULATING
PERIODIZATION
When I started strength training, all of the literature was focused
on linear periodization. With that scheme, each four week mesocycle
is reserved for hypertrophy, strength, or absolute strength. As a
young man I noticed that by the time I was working on absolute
strength I was losing muscle size. A smaller muscle is a weaker
muscle, so I didn’t think this was a great plan.

Now the literature is showing that waving your training is


superior. I recommend that each mesocycle is a mixture of all three
major components with an emphasis on one or the other. It could
look something like this:

Mesocycle 1: Focus on hypertrophy, second priority is strength,


and a slight emphasis on absolute strength.

Mesocycle 2: Medium emphasis on hypertrophy, focus on


strength, and medium emphasis on absolute strength.

Mesocycle 3: Slight emphasis on hypertrophy, medium emphasis


on strength, and focus on absolute strength.

Of course this can vary depending on the person and their


individual need.

Linear periodization still works - please don’t get me wrong. Ed


Coan used linear periodization, and he is the greatest powerlifter

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of all-time. But he could have lifted once per month and been the
best powerlifter of all-time. Not many of us have the genetics of
Ed Coan or Pyrros Dimas, so we have to do everything better than
they did.

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PENDULUM WAVES
Westside Barbell introduced me to this methodology. Westside
uses a three-week wave with increases each week. Then on the
fourth week, they drop back down, switch bars, or both. The reason
is they found after three weeks they could no longer get stronger or
faster. We use a similar approach at Mash Elite, but in a four-week
rotation. Whereas Westside might do something like:

Week 1: 70% for 8 x 2


Week 2: 75% for 7 x 2
Week 3: 80% for 7 x 2

Our programming will wave like this:

Week 1: 70% for 8 x 2


Week 2: 75% for 7 x 2
Week 3: 70% for 6 x 2
Week 4: 80% for 7 x 2

I got this style of periodization from Coach Joe Kenn. As he calls


it, the third week is a deload to reload on week four. In this scheme,
week four will have the highest intensity and week two will have the
highest volume. It’s all pretty simple - it’s just a way of organizing
your programming while minimizing accommodation. We want a
steady state of adaptation, and this type of wave has produced the
best results so far.

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PRILEPIN'S CHART
Percent Reps/Sets Optimal Total Range
55-65 3-6 24 18-30
70-80 3-6 18 12-24
80-90 2-4 15 10-20
90+ 1-2 4 10

I talked about A.S. Prilepin’s work earlier in the section on


velocity-based days. In 1974 Prilepin researched the results from
training with various intensities and loads. He determined the
greatest strength gains came from training with loads above 90%,
and those gains decreased as the load decreased. Of course you
can’t always train at 90% and above, so he also came up with a
chart demonstrating optimal volume and repetitions per set.

I use this chart to guide my programming. There are a lot of


ways to play around with it, but I have found that averaging what
the chart deems as optimal normally produces the best results. I
say normally because there are always outliers. If you are beginning
weight training or you are starting a new client/athlete, I recommend
starting with ranges between Prilepin’s suggested low and optimal.
Then you can slowly move toward the high ranges within strategic
portions of the program.

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CONJUGATE METHOD
Most people label the Westside Barbell System as the conjugate
method because almost everything they do is related to the
conjugate method. Basically, the conjugate method relies extensively
on movements that are related but slightly different in nature. A
goodmorning, for example, is similar to a back squat but is definitely
different overall. There are variations that are more similar, such as
a paused back squat being very similar to a regular back squat.

Louie Simmons is the one who devised the Westside Barbell


System after studying a lot of the old Russian manuals translated
by Bud Charniga. This system originated in the early 1970s by
the Dynamo Club in the former Soviet Union. They had 70 elite
Olympic Weightlifters, and they introduced 25-30 special exercises
that were related but different to the snatch and clean and jerk.
They soon realized that when special exercises (like back squats,
goodmornings, pulls, glute ham raises, etc.) increased then so did
their snatch and clean and jerk. When the lifters were asked about
the program, they requested more special exercises. The conjugate
method was born.

I totally agree with the conjugate method. Everything in


my program rotates in some form or another. I most certainly
strengthen weaknesses with special exercises like glute ham raises,
goodmornings, reverse hypers, and rows. I still keep the snatch and
the clean and jerk in the program for the sake of specificity and the
complexity of the movement, but I will change how it’s used. I will
vary with hangs, blocks, pauses, complexes, rep range, intensity
used, total volume, and grip, for example.

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The main goal of the conjugate method is to decrease
accommodation, so the body continues to adapt and strengthen
throughout a training block. I don’t vary quite as much as Louie
Simmons for specificity reasons, but I am 100% convinced some
change has to be introduced often in a program for best results. Our
bodies are designed to adapt to our environment - so for continued
adaptation, the environment must change frequently.

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WORK CAPACITY
The amount of work an athlete can perform is directly correlated
to their ability as a strength athlete. If you and I are similar in nature
as strength athletes, the one who can perform the most quality
work will win. It’s that simple.

Notice I said “quality work”. If you perform more and more work
without increasing your recovery time and methods, your work will
soon outperform your recovery. When that happens, you will be
overtrained and performance drops.

I believe a lot of weightlifters and powerlifters miss the boat on


this element of training. All of us like to perform the competition
movements, but hardly any of us want to do the extra work to
increase work capacity. Why? Well it’s work! I think one of the
reasons Mash Mafia Weightlifting is so successful is because we
work the hardest. Our entire team spends countless hours after
their main practice pulling sleds, pushing prowlers, and carrying
heavy objects.

I am raising my young athletes to be the most in shape


weightlifters of all-time. The entire squad performs work capacity
exercises on a daily basis, and a lot of the time it resembles CrossFit.
One of my young 15 year old weightlifters, Ryan Grimsland, is one of
the best teenage CrossFitters in the world. He placed 21st last year,
missing the games by one. That guy battles each and every day, and
the rest of his teammates join him. Every since they started doing
more CrossFit workouts, their maxes have increased tremendously
across the board.

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The secret is the type of work they are doing. I keep it focused
on concentric and isometric contractions without any eccentric
contractions. Most muscle damage is caused by eccentric
contractions, which requires the most recovery time. We are
already using enough eccentric contractions with the amount of
special exercises we perform. We keep the work capacity focused
on carries, sled pulls, prowler pushes, handstand walks, and similar
movements.

We especially focus on work capacity when we are the furthest


from a major competition. This allows us to slowly decrease the
amount of extra work while we increase the specific work. By the
end of the training block we are able to use more volume than
the previous training block without adverse effects. I believe this
to be one of the biggest reasons we are producing such high
caliber athletes.

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GENERAL PHYSICAL
PREPAREDNESS
Todd Bumgardner defined it perfectly in his article on TNation:
“GPP is general training that improves your specific training by
limiting your weaknesses, improving your quality of movement,
and enhancing your body's ability to handle greater workloads.”
GPP goes along with work capacity, but I thought it deserved its
own explanation. A lot of people think of GPP as only sled pulls and
prowler pushes, but that’s only part of the GPP picture.

Technically anything that isn’t sport specific is general


physical preparedness. If you are a weightlifter, anything that isn’t
a snatch or clean and jerk is GPP. If you are a powerlifter, anything
outside of squat, bench, and deadlift is GPP. Obviously some
things are more specific than others: A squat is pretty specific to
weightlifting, and a goodmorning is pretty specific to the squat
and deadlift in powerlifting.

However when we are the furthest from a meet, I prescribe the


most general physical preparedness. For example, I will program
bench press for weightlifting for general upper body strength and
muscular balance. In powerlifting, I might add in muscle snatches
to increase power output and to strengthen external rotation. This
type of programming will keep the cycle fun and exciting while
addressing weaknesses and imbalances.

The Mash System 30


I will also prescribe exercises that encourage better movement
like bear crawls, unilateral RDLs, lunges, lateral lunges, and rolls. An
athlete who moves well will normally perform well and avoid injury.

Most powerlifters retire early due to a major injury. One of my


young powerlifters, Alexander Williams, just broke several records.
Now he’s taking a season to learn the Olympic lifts to encourage
proper movement. For a powerlifter, it’s all about optimal mobility.
You don’t want to be too mobile, or you will lose some force generated
from the stretch shortening cycle. But if you are too immobile, an
injury is inevitable.

Even though my programs take on a more specific feel as we


near a meet, I will continue to use GPP throughout the training
block. We will work on proper movement, target weaknesses, and
improve work capacity – it just won’t be my focus.

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MUSCULAR BALANCE
AND ACCESSORY WORK
This goes along with general physical preparedness and work
capacity. We spend an average of 30-40% of our time in the gym
on accessory work focused on muscular balance. A balanced
musculature is a strong one - and more importantly, it’s one that
doesn’t breakdown. I’ve said this before and I want you to take note:
The athlete who can train the longest without breaking down and
getting injured will be the one who eventually wins.

Unlike other programs, we don’t suspend our accessory work


near a competition. We continue accessory movements right up
until we compete. If a movement is helping you to get strong, why
would you stop doing it? If you watch the Chinese in the training
hall at the World Championships, you will see them performing lots
of accessory work after their main training.

I would recommend, however, cutting back on the movements


that cause a lot of muscle damage like RDLs and goodmornings.
I recommend avoiding movements which lengthen muscles while
loaded or in a stretched position during the final four to six weeks
before a competition. These create a lot of muscle damage and are
hard to recover from.

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COMPENSATORY
ACCELERATION
Fred Hatfield is the first one to really coin the term, compensatory
acceleration. Simply put, it means to continue accelerating
throughout the entire range of motion of a lift. If force = mass x
acceleration, more force will be produced with acceleration being
the focus. Coach McCauley and I like to say, “faster as you go.” It’s
a great cue to use with your athletes.

Fred Hatfield said:

“If you’re applying a thousand pounds of force at the bottom


of the lift and then as leverage improves you continue to apply a
thousand pounds or less, you’re not accomplishing as much as
you can. Instead, you’ll see that as leverage improves you’re able to
apply twelve hundred pounds of force - fourteen hundred pounds
of force up near the top. The secret, though, is that you’re applying
as much force as you possibly can exert all the way through the lift.
That means you’re spending more time under maximum tension.
That means you’re going to make progress much faster than you
could otherwise, probably twice as fast.”

You would think athletes are trying to accelerate, but often they
simply aren’t lifting with that intent. I have athletes who will push
faster if I simply cue them while squatting. It’s all about intent. The
velocity-based days are set aside to really focus on this method. If

The Mash System 33


you want to make sure your athletes will lift with intent, I recommend
purchasing a tendo unit. If an athlete knows that they have to
accelerate the lift to 0.8m/s, they will lift with intent.

The Mash System 34


ACCOMODATING
RESISTANCE
Accommodating resistance and compensatory acceleration
go hand in hand. Accommodating resistance is a method
made popular by Louie Simmons. He uses bands and chains to
accommodate the strength curve. For example, you are in a stronger
biomechanical position as you stand up from a back squat. Every
inch you ascend puts you in a stronger position. That’s why we can
squat so much more weight when we squat high. The bands and
chains accommodate that change by increasing in resistance as
we ascend and get in these stronger positions.

The goal is to teach the body to fire more and more fibers as we
stand, causing more compensatory acceleration. In my experience,
bands increase the acceleration because they actually pull you
down faster (causing more of a stretch reflex). I like the chains
as well, however, because they feel more natural. Sometimes
switching from a cycle of using lots of bands leaves one feeling
awkward with straight weight. Rotating between bands, chains,
and straight weight frequently will keep your squats feeling natural
and moving quickly.

This method is great for squats, pulls, and presses. If you have
trouble lifting with the intent to continually accelerate, bands and
chains are a very useful tool. I have used bands to work up heavy,
stripped them off, and then worked up to a personal record many,
many times in my career. Basically, I used bands for post-activation

The Mash System 35


potentiation. This definitely helped my lifts, but the acceleration
factor helped as well. I use this method within the workouts I am
about to show all of you. You’ll love trying this method.

The Mash System 36


SECTION 2:
THE PROGRAMS
MASH SYSTEM OLYMPIC
WEIGHTLIFTING
Every year our programming takes on a new shape with new
characteristics, but now it has a major theme that won’t change. A
lot of people still think I am a squat-every-day type of guy, and I am
still all for high frequency squatting. However, the Mash System is
a more holistic approach that focuses on the individual sports as
a whole.

Our weightlifters have benefitted greatly from this approach,


having our most successful year to date. Some people stick with
the basics - mainly hitting the snatch, the clean and jerk, and squats
in their programs. I take a wider approach, focusing on the snatch,
the clean and jerk, squatting, pulling, No Weaknesses accessory
work, and work capacity. We use all of the methods previously
discussed, strategically placed within the individual blocks.

I have laid out a 12-week program that begins with a hypertrophy-


focused block, moves into a strength-focused block, and of course
ends with a competition/peaking phase focus. I use the work focus
because I use a daily undulating periodization approach. So I might
be focusing on hypertrophy, but I am still managing to touch on
strength work and absolute strength throughout each mesocycle.

Let’s look at the first four-week block, and I will explain it in more
detail afterward.

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WEEK 1
DAY 1
Clean and Jerk from Blocks with Bar at 70% for 2 x 3, 75% for 2 x 2, 80% x 2, 85% x 1
Knee
No Hook Power Cleans from Blocks 3RM (starting with 63%)
High Bar Back Squat with Belt 5RM (1st rep paused 3 sec), then -15% not paused for
2 x 5 (last set is 5+)
Clean Pulls from 2 Inch Deficit with Mini 5 x 3, work up heavy (starting at 90%)
Bands
BB Elevated Hip Thrusts 3x8

DAY 2
Snatch from Blocks with Bar at Knee 70% for 2 x 3, 75% for 2 x 2, 80% x 2, 85% x1
Snatch from High Blocks (Power Position) 3RM (starting with 63%)
Front Squat with Belt 1RM with 5 sec pause (RPE 7)
Snatch Pulls 95% for 3 x 3 with a 6 sec eccentric
Overhead Axle Bar Carries 3 x 40 yd

DAY 3
Front Squat 3RM (all reps 5 sec eccentric, 5 sec pause in bottom, 4
sec concentric, 10 sec pause at top), then -10% for 2 x
3 (same pauses and tempo)
Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Jerk Recoveries 5RM
Snatch Grip Deadlift (Paused at Mid Shin) 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 (not
paused)
Upper Muscular Imbalance Superset Weighted Push-Ups for 10 reps superset with KB Bat
Wing Rows for 10 reps (with 2 sec pause) superset
with KB High Pulls for 10 reps (lower more slowly than
you pull up): 3 sets

DAY 4
Overhead Squat Variation Max Effort Work up to 75% for 3 x 5 (last set is 5+)
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 with 3 sec pauses

DAY 5
Snatch Max Effort Snatch Pull to Snatch to Hang Snatch to Overhead
Squat: 1RM
Clean and Jerk Max Effort Clean to Hang Clean to Front Squat to 2 Jerks: 1RM
KB Swings 4 x 12

DAY 6
Back Squat with Belt Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Strict Presses 10RM, then -10% for 2 x 10
2 Inch Deficit RDLs with Mini or Light Band 3 x 8, progress and end with a 7-8 RPE

The Mash System 39


WEEK 2
DAY 1
Clean and Jerk from Blocks with Bar at 75% for 2 x 3, 80% for 2 x 2, 85% x 2, 88% x 1
Knee
No Hook Power Cleans from Blocks 3RM (starting with 63%)
High Bar Back Squat with Belt 5RM (1st rep paused 3 sec), then -15% not paused for
3 x 5 (last set is 5+)
Clean Pulls from 2 Inch Deficit with Mini 4 x 3, work up heavy (starting at 90%)
Bands
BB Elevated Hip Thrusts 3x8

DAY 2
Snatch from Blocks with Bar at Knee 75% for 3 x 3, 80% for 2 x 2, 85% x 2, 88% x 1
Snatch from High Blocks (Power Position) 3RM (starting with 63%)
Front Squat with Belt 1RM with 5 sec pause (RPE 7)
Snatch Pulls 95% for 3 x 3 with a 6 sec eccentric
Overhead Axle Bar Carries 3 x 40 yd

DAY 3
Front Squat 3RM (all reps 5 sec eccentric, 5 sec pause in bottom, 4
sec concentric, 10 sec pause at top), then -10% for 2 x
3 (same pauses and tempo)
Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Jerk Recoveries 5RM
Snatch Grip Deadlift (Paused at Mid Shin) 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 (not
paused)
Upper Muscular Imbalance Superset Weighted Push-Ups for 10 reps superset with KB Bat
Wing Rows for 10 reps (with 2 sec pause) superset
with KB High Pulls for 10 reps (lower more slowly than
you pull up): 3 sets

DAY 4
Overhead Squat Variation Max Effort Work up to 78% for 3 x 5 (last set is 5+)
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 with 3 sec pauses

DAY 5
Snatch Max Effort Snatch Pull to Snatch to Hang Snatch: 1RM
Clean and Jerk Max Effort Clean to Hang Clean to Front Squat to Jerk: 1RM
KB Swings 4 x 12

DAY 6
Back Squat with Belt Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Strict Presses 10RM, then -10% for 3 x 10
2 Inch Deficit RDLs with Mini or Light Band 3 x 8, progress and end with an 8-9 RPE

The Mash System 40


WEEK 3
DAY 1
Clean and Jerk from Blocks with Bar at 65% for 2 x 3, 70% x 2, 75% for 2 x 1, 80% x 1, 83% x 1
Knee
No Hook Power Cleans from Blocks 90% of 3RM for 2 x 3
High Bar Back Squat with Belt 90% of 5RM (1st rep paused 1 sec) for 2 x 5
Clean Pulls from 2 Inch Deficit with Mini 3 x 3, work up heavy (starting at 95%)
Bands
BB Elevated Hip Thrusts 3x8

DAY 2
Snatch from Blocks with Bar at Knee 65% for 2 x 3, 70% x 2, 75% for 2 x 1, 80% x 1, 83% x 1
Snatch from High Blocks (Power Position) 90% of 3RM for 2 x 3
Front Squat with Belt 1RM with 5 sec pause (RPE 7)
Snatch Pulls 95% for 3 x 3 with a 6 sec eccentric
Overhead Axle Bar Carries 3 x 40 yd

DAY 3
Front Squat 90% of 3RM (all reps 5 sec eccentric, 4 sec conentric)
for 3 x 3 (all reps 5 sec eccentric, 4 sec concentric)
Push Presses 90% of 5RM for 3 x 5
Jerk Recoveries 90% of 5RM for 5
Snatch Grip Deadlift (Paused at Mid Shin) 90% of 5RM (1st 2 reps paused 1 sec) for 2 x 5
Upper Muscular Imbalance Superset Weighted Push-Ups for 10 reps superset with KB Bat
Wing Rows for 10 reps (with 2 sec pause) superset
with KB High Pulls for 10 reps (lower more slowly than
you pull up): 3 sets

DAY 4
Overhead Squat Variation Max Effort Work up to 80% for 3 x 5
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 with 3 sec pauses

DAY 5
Snatch Max Effort Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort Clean to Front Squat to Jerk: 1RM
KB Swings 4 x 12

DAY 6
Back Squat with Belt Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Strict Presses 90% of 10RM for 3 x 10
2 Inch Deficit RDLs with Mini or Light Band 3 x 8, progress and end with a 9-10 RPE

The Mash System 41


WEEK 4
DAY 1
Clean and Jerk from Blocks with Bar at 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1,
Knee work up (allowed 1 miss)
No Hook Power Cleans from Blocks Start with 70%, work up to max single
High Bar Back Squat with Belt 5RM, then -10% for 5+
Clean Pulls from 2 Inch Deficit with Mini 3 x 3, work up heavy (starting at 95%)
Bands
BB Elevated Hip Thrusts 3x8

DAY 2
Snatch from Blocks with Bar at Knee 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1,
work up (allowed 1 miss)
Snatch from High Blocks (Power Position) Start with 70%, work up to max single
Front Squat with Belt 1RM with 5 sec pause (RPE 7)
Overhead Axle Bar Carries 3 x 40 yd

DAY 3
Front Squat 1RM (5 sec eccentric, 5 sec pause in bottom, 4 sec
concentric, 10 sec pause at top), then -15% for 2 x 3
(all reps same pauses and tempo)
Push Presses 5RM, then -15% for 5+
Jerk Recoveries 5RM
Snatch Grip Deadlift (Paused at Mid Shin) 5RM (1st rep paused 1 sec), then -10% for 2 x 5 not
paused
Upper Muscular Imbalance Superset Weighted Push-Ups for 10 reps superset with KB Bat
Wing Rows for 10 reps (with 2 sec pause) superset
with KB High Pulls for 10 reps (lower more slowly than
you pull up): 3 sets

DAY 4
Overhead Squat Variation Max Effort 5RM
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 with 3 sec pauses

DAY 5
Snatch Max Effort Snatch: 1RM
Clean and Jerk Max Effort Clean and Jerk: 1RM
KB Swings 4 x 12

DAY 6
Back Squat with Belt Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Strict Presses 8RM, then -15% for 8+
2 Inch Deficit RDLs with Mini or Light Band 3 x 8, progress and end with a 7-8 RPE

The Mash System 42


DAY 1
On day one, we are using Prilepin’s chart to place the volume
of the clean and jerks at the low end of the spectrum. Our goal for
this block is to add some muscle. We are still focused on the lifts,
but the main goal for the first block is to perfect movement. We
are using the conjugate method when we choose no hook power
cleans from blocks to go heavy in the lifts. It’s a way of using the
max effort method, while still improving technique and keeping
the intensity low. The no hook power cleans will lead to a stronger
grip, but they will also lead to better timing and a faster pull under.
Without a hook grip, one cannot over pull without the bar coming
loose from the hands. That will cause the lifter to waste very little
time up to extension before ripping underneath the bar.

In the back squat we are utilizing the conjugate method by


adding in the pause on the first repetition. A difference doesn’t
have to be extreme to keep the body adapting. We also change
the length of the pause throughout the mesocycle, which is also a
way to utilize the conjugate method. Presecribing a 5RM is using
the maximum effort method because we are going as heavy as
possible for five repetitions.

I recommend stopping before failure, so maybe look at this as


a 9 RPE or (rate of perceived exertion). This is just a fancy way
of conveying my auto-regulation expectations. A 10 RPE would
mean an all-out maximum. A 9 RPE means to stop one set before a
maximum is reached, and so forth.

We are using the repetition method on the last set, where you
see a 5+. The plus sign there means to go as many repetitions past
five as possible. Once again, I recommend stopping a rep or two

The Mash System 43


before failure. Back squats require a lot of muscle fibers to fire, so
going to failure can be really tough on the nervous system.

We are using the accommodating resistance method on the


clean pulls by adding bands to the equation. The bands will teach
the athlete to accelerate throughout the entire movement. As the
lifter moves into positions that are biomechanically stronger, the
bands will become exponentially harder. The lifter learns to pull
with intent trying to cause enough speed to blast through those
heavier tensions.

DAY 2
Here we will have the snatch using the same percentages
extracted from Prilepin’s chart as on the clean and jerk during day
one. We are using high blocks for the maximum effort accessory
movement in the snatch. We want blocks high enough so the bar
is placed right at the power position or in the crease of the hip
with the knees bent four to six inches. There isn’t a big first and
second pull to rely on, so the athlete learns to open at the hips and
rip underneath. This is a great exercise to teach the third pull.

The paused front squat is more of a recovery squat using a


five second pause to emphasize a stable bottom position. The 7
RPE should keep the lifter from going heavy and causing a lot of
muscular damage. We are using a slow eccentric on the snatch
pulls to strengthen that pull position. Eccentrics are a great way
to get stronger and add some muscle in needed areas. They are
harder to recover from, but this block is designed to add muscle.
That makes this exercise perfect.

The Mash System 44


The overhead axle bar carry is used for many purposes. Number
one is a weightlifter can never be too strong overhead. We are also
using this movement to increase work capacity, while creating very
little muscular damage to recover from. Isometric and concentric
contractions create very little muscle damage. Therefore they are
perfect for use with increasing work capacity.

DAY 3
Now we get creative with the tempo, which is another form of
using the conjugate method. I like to use tempo variations this
early in a program because time under tension is great for overall
hypertrophy, and the pauses are great for stabilizing positions.
Most weightlifters are hyper-mobile but lack eccentric strength and
stabilization. This can cause missed lifts, but it can also lead to
injury. It’s important the musculature around the spine is strong
enough to support the structure. If not, low back injuries can wreck
a career. Remember it’s not just about crushing it for a training
block. It’s also about preparing the body to train injury free as far
into the future as possible.

In these front squats you will be using the max effort method to
work up to a three-rep maximum early on and ending with a one-rep
maximum during the last week. You will control the weight for a five
second eccentric/descent, pause five seconds in the bottom of the
squat, have a four second concentric/ascent portion, and finish with
ten second holds at the top. I used this type of tempo to change the
lives of one of my lifters named Eze Onwurah. He used a workout
like this to go from a 130kg clean and jerk to a 150kg clean and jerk
in nine weeks. This result isn’t typical, but it happened. This type of
plan has helped thousands of people strengthen their squats.

The Mash System 45


The push presses are using the max effort method with a five
repetition maximum, ending with the repetition method of a 5+ (as
many repetitions as possible past five). Jerk recoveries are in all
of my workouts now. Wesley Weightlifting is a weightlifting team
in St. Joseph, MO, and the entire team is known to have amazing
jerks. I use a lot of their programming for jerks, and jerk recoveries
are one of their favorite exercises.

We are using the max effort method once again on the snatch
grip deadlift. We are going for a five-rep maximum, and we are
pausing it at mid-shin level during the first two reps. Most lifts are
missed right off of the floor when the lifter gets pulled forwards.
The goal with the pause is to maintain a position with the chest up
and the shoulders over the bar while driving through the mid-foot.
Isometric contractions are the absolute best for building strength
at certain angles.

We finish with some muscular balance work - or basically some


awesome blood-pumping bodybuilding. Push-ups are great for
developing strength in all areas of the scapula. Weightlifters spend
so much time with vertical pressing, causing the musculature
required for horizontal pressing to become weak. Over time this can
cause a major imbalance that can lead to injury. Most weightlifters
are simply too mobile in the shoulder region, which leads to major
shoulder injuries. Push-ups are a healthy way to stop this imbalance
from happening.

Bat wing rows are a great way to strengthen the lats, which are
responsible for maintaining a healthy posture during the pull. They
also strengthen the rhomboids, which play a big part in stabilizing
the scapula during the pull and the catch. The two second pause
is to stabilize that position and strengthen the rhomboids in the
contracted state.

The Mash System 46


The kettlebell high pulls are meant to bring balance to the
shoulder girdle. Weightlifters spend an enormous amount of time
pressing vertically overhead. The opposite movement is the pull
vertically below the head. In a perfect world, you would upright
row whatever you can press. You would also dip the same as
you pull-up. No one is completely perfect, but the goal is to work
towards optimal.

DAY 4
Day four is an active recovery day that also promotes general
physical preparedness and work capacity. Nothing is better for
the core than good old-fashioned carries. Unilateral farmers walks
are the best exercise on earth for spine and pelvis stabilization.
Weightlifting and powerlifting are bilateral by nature, so proper
movement of the hips isn’t encouraged as much as it should be.
The quadratus lumborum are the small muscles that lift the hips
up and down. Those muscles can get weak from all of the bilateral
work. If you couple that with jobs or lifestyles that have us at a
desk, the QL can start to be at risk of injury. Unilateral work can help
restore their strength and health along with all the other muscles
that protect our spine and pelvis.

The plate around the world is a simple exercise where you take a
plate with both hands and orbit the plate around your head keeping
it as close to your head as possible. This exercise will light your
shoulders on fire with a massive pump. There isn’t a lot of muscular
damage with this one, so you will recover quickly from it. Basically
you’ll get some shoulder boulders without a lot of soreness to
recover from.

The Mash System 47


Band pull-throughs are great for hip extension and getting the
booty jacked and round. Once again this movement is great for
hypertrophy without a lot of muscle damage. The peak load occurs
at the finish of the concentric contraction, and then it deloads at the
bottom of the eccentric contraction. This avoids loading the muscles
in a stretched position. There is nothing wrong with movements
like RDLs that load the hamstrings in a stretched position - they
create tons of muscle damage which can help strengthen and
grow the muscles. But that muscle damage is just hard to recover
from. Movements like band pull-throughs are great for hypertrophy,
strength, and active recovery because they will leave the glutes
ready for business the next day.

Plate t-spine flexion/extensions are an exercise I learned from


Greg Nuckols when he was interning at my gym a few years ago.
Yes, I learn from interns or anyone else that has great ideas. You
should too. This exercise is performed in a hinge position just like a
barbell bentover row. You will hold a plate with both hands, neutral
grip, and arms long. The only movement occurs at the thoracic
spine. You will allow the t-spine to flex, and then follow the flexion
with hard extension. The focus is on the extension with the goal
being to encourage proper posture during pulls, barbell catches,
and squats. It’s all about strengthening the back in that perfect flat
and stacked position.

DAY 5
Day five occurs on Friday for Team Mash Mafia, and we call it
Max Out Friday. We always take Max Out Friday a little more like a
competition day. Some people might even wear their singlets. This
is our max effort day for the Olympic lifts. Here we are using the
conjugate method by using complexes. Complexes are great for

The Mash System 48


strengthening positions, keeping the bar in our hands for a longer
time, and getting our athletes more efficient in each step of the lift.
We go as heavy as possible for the complex prescribed, but the
nature of complexes will keep the intensity down a bit.

We like to use major complexes like the one that you see in day
five of week one. There, we're using a snatch pull to a snatch to
a hang snatch to an overhead squat - and we're performing that
complex as heavy as we can go. Then for the clean and jerk, we'll
perform a clean to a hang clean to a front squat and then two jerks.

These complexes are great for getting our athletes strong and
for testing their drive. Heavy weights performed with this many
movements in a complex are rough on the soul. Each week the
complexes will have fewer movements, which allows them to be
performed heavier.

On week four, I let the athletes perform a competition snatch


and clean and jerk just to test where they are. I am looking for
something around 90% or higher. Sometimes the athletes will hit
something big even in week four. My super stud athlete, Jordan
Cantrell, just hit personal records in week four while we were at
a World Team Camp. This was a little unusual because of the
higher overall volume and the fact that the lifts have mainly been
taken from the blocks during this mesocycle. Normally the timing
isn’t perfected at this point - but like I said, sometimes the added
hypertrophy works wonders.

DAY 6
Day six is always dedicated to strength work in my programs. I
like killing the volume in strength movements on Saturdays because
we take Sunday off to allow our athletes to recover.

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Let me first explain the waves used in the back squat. The
waves are a form of post activation potentiation I learned from
Charles Poliquin.

Set one is performed with 85% of your one-repetition maximum


for three repetitions. You will then rest two minutes and perform 65%
for ten repetitions. For example, if your maximum is 227kg/500lb, you
would perform 193kg/425lb for three repetitions, and 148kg/325lb
for ten repetitions.

If those sets were somewhat easy, you can add 5kg/11pounds


to each number previously performed. So to continue with our
example, set two would be 198kg/435lb x 3, and 153kg/335lb x 10.
On set three, you would again add five more kilograms if possible.

You will notice the high repetitions are easier than normal
because the body remembers the heavier weight recruiting fibers
for a heavier load. You will also notice an increase in efficiency
during each round as well. This style of lifting has produced some
major personal records for several of our lifters.

We are again using the max effort method with rep maxes in
the strict press. However, the main purpose is hypertrophy with
the higher repetitions. Now will strict presses make you a better
weightlifter? That’s the question that a lot of people like to ask. It’s
not going to necessarily make you better at jerks, but it will make you
stronger in that position - allowing for more wear and tear. It’s not
always about performing exercises that directly translate to lifting
more. It’s also about performing movements that will stabilize you
so you can perform the competition lifts longer without injury.

Romanian deadlifts from a two inch deficit with bands are


my favorite exercise on earth to increase pulling strength.

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Accommodating resistance with the bands through this great of a
range of motion will teach the athlete to produce more force at a
more rapid rate. This movement will cause an enormous amount
of muscle damage, which is the reason why we perform them on
Saturdays. This movement will translate into more pulling strength
and a bigger snatch and clean.

Well, that is the first four-week block explained. We will move


a little faster through the next two because we aren’t going to get
redundant on the methods. One of my main goals is for you guys
and gals to see how all of the methods fit together to form one
congruent system.

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WEEK 5
DAY 1
Warm Up with Jerk Steps from Split 35% x 3, 45% for 2 x 3
Clean and Jerks 70% x 2, 75% for 2 x 2, 80% for 2 x 2, 85% for 2 x 1, 88%
x1
Power Cleans from Blocks with Bar at 3RM (starting with 70%)
Knees
Front Squat with Belt 1RM with 5 sec pause (RPE 7)
Clean Pulls with 50lb of Chains 5 x 3, work up heavy (starting at 90% total weight)

DAY 2
Snatch 70% x 2, 75% for 2 x 2, 80% for 2 x 2, 85% for 2 x 1, 88%
x1
No Hook and No Feet Snatch 65% for 3 x 3, then 3RM
High Bar Back Squat Step 1: 3 x 5 with 50% bar weight + 25% band tension
(60 sec between sets)
Step 2: Still using bands from the previous sets, work
up to a heavy double, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 2RM with an
8-9 RPE
Seated Band Leg Curls 4 x 15

DAY 3
Snatch from Short Blocks with Bar Below 70% x 3, 75% x 2, 80% x 2, 85% x 1, 88% for 2 x 1
Knee
Clean from Blocks (Short or Medium 70% x 3, 75% x 2, 80% x 2, 85% x 1, 88% for 2 x 1
Blocks)
Jerk From Racks (Paused 3 Sec in Catch) 3RM
Push Presses 3RM, then -10% for 2 x 3
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Bentover
Rows for 5 reps superset with Band Face Busters for
12 reps: 3 sets

DAY 4
Heaving Snatch Balance 1RM with 5 sec pause, then -20% for 3 reps not paused
Front Squat with Chains 7 x 3 with 55% bar weight + 20% chains (60-90 sec rest
between sets, bar speed goal of 0.8m/sec)
Farmers Walk 4 x 40 yd
Sled Rope Rows 4 x 30 yd
Sled Bear Crawls 4 x 30 yd
Med Ball Side to Side Abs 15 touches per side

DAY 5
Snatch Max Effort Snatch Pull to Snatch to Hang Snatch: 1RM
Clean and Jerk Max Effort Clean to Hang Clean to Front Squat to Jerk: 1RM
Front Squat 1RM
Muscle Snatches 3x5

DAY 6
Back Squat with Belt Set 1: 85% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 85% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 85% x 2,
rest 2 minutes, then 70% x 6
Strict Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Clean Grip Deadlift (Paused at Mid Shin, 3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not
Using 50-100lb of Chain) paused
Reverse Hypers 3 x 30-45 sec
One Arm Overhead Carries with a Fat Grip 3 x 40 yd each arm
DB

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WEEK 6
DAY 1
Warm Up with Jerk Steps from Split 35% x 3, 45% for 3 x 3
Clean and Jerks 70% x 2, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1, 88%
x 1, work up (allowed 1 miss)
Power Cleans from Blocks with Bar at 3RM (starting with 70%)
Knees
Front Squat with Belt 1RM with 5 sec pause (RPE 7)
Clean Pulls with 50lb of Chains 4 x 3, work up heavy (starting at 90% total weight)

DAY 2
Snatch 70% x 2, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1, 88%
x1
No Hook and No Feet Snatch 68% for 3 x 3, then 3RM
High Bar Back Squat Step 1: 3 x 5 with 55% bar weight + 25% band tension
(60 sec between sets)
Step 2: Still using bands from the previous sets, work
up to a heavy double, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 2RM
Seated Band Leg Curls 4 x 15

DAY 3
Snatch from Short Blocks with Bar Below 70% x 3, 80% x 2, 85% x 1, 78% x 2, 83% x 1, 88% x 1,
Knee 90% x 1
Clean from Blocks (Short or Medium 70% x 3, 80% x 2, 85% x 1, 78% x 1, 83% x 1, 88% x 1,
Blocks) 90% x 1
Jerk From Racks (Paused 3 Sec in Catch) 3RM
Push Presses 3RM, then -10% for 2 x 3
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Bentover
Rows for 5 reps superset with Band Face Busters for
12 reps: 3 sets

DAY 4
Heaving Snatch Balance 1RM with 5 sec pause, then -20% for 3 reps not paused
Front Squat with Chains 6 x 3 with 60% bar weight + 20% chains (60-90 sec rest
between sets, bar speed goal of 0.8m/sec)
Farmers Walk 4 x 40 yd
Sled Rope Rows 4 x 30 yd
Sled Bear Crawls 4 x 30 yd
Med Ball Side to Side Abs 15 touches per side

DAY 5
Snatch Max Effort Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort Clean to Front Squat to Jerk: 1RM
Front Squat 1RM
Muscle Snatches 3x5

DAY 6
Back Squat with Belt Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6+
Strict Presses 5RM, then -15% for 3 x 5 (last set is 5+)
Clean Grip Deadlift (Paused at Mid Shin, 3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not
Using 50-100lb of Chain) paused
Reverse Hypers 3 x 30-45 sec
One Arm Overhead Carries with a Fat Grip 3 x 40 yd each arm
DB

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WEEK 7
DAY 1
Warm Up with Jerk Steps from Split 35% x 3, 40% for 2 x 3
Clean and Jerks 70% for 2 x 2, 75% for 2 x 2, 80% for 2 x 1, 85% x 1
Power Cleans from Blocks with Bar at 75% for 3 x 3
Knees
Front Squat with Belt 1RM with 5 sec pause (RPE 7)
Clean Pulls with 50lb of Chains 3 x 3, work up heavy (starting at 95% total weight)

DAY 2
Snatch 70% for 2 x 2, 75% for 2 x 2, 80% for 2 x 1, 85% x 1
No Hook and No Feet Snatch 70% for 3 x 3
High Bar Back Squat Step 1: 3 x 5 with 60% bar weight + 25% band tension
(60 sec between sets)
Step 2: Still using bands from the previous sets, work
up to a heavy double, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 1RM
Seated Band Leg Curls 3 x 10

DAY 3
Snatch from Short Blocks with Bar Below 70% x 3, 80% x 2, 85% x 1
Knee
Clean from Blocks (Short or Medium 70% x 3, 80% x 2, 85% x 1
Blocks)
Jerk From Racks (Paused 3 Sec in Catch) 1RM
Push Presses 3RM, then -10% for 2 x 3
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Bentover
Rows for 5 reps superset with Band Face Busters for
12 reps: 3 sets

DAY 4
Heaving Snatch Balance 1RM with 3 sec pause, then -20% for 3 reps not paused
Front Squat with Chains 6 x 3 with 50% bar weight + 20% chains (60-90 sec rest
between sets, bar speed goal of 0.8m/sec)
Farmers Walk 4 x 40 yd
Sled Rope Rows 4 x 30 yd
Sled Bear Crawls 4 x 30 yd
Med Ball Side to Side Abs 15 touches per side

DAY 5
Snatch Max Effort Snatch: 1RM
Clean and Jerk Max Effort Clean and Jerk: 1RM
Front Squat off
Muscle Snatches 3x5

DAY 6
Back Squat with Belt Set 1: 85% x 1, rest 2 minutes, then 70% x 5
Set 2: 85% x 1, rest 2 minutes, then 70% x 5
Set 3: 85% x 1, rest 2 minutes, then 70% x 5
Strict Presses 90% of 5RM for 3 x 5
Clean Grip Deadlift (Paused at Mid Shin, 90% of 3RM (1st 2 reps paused 1 sec)
Using 50-100lb of Chain)
Reverse Hypers 3 x 30-45 sec
One Arm Overhead Carries with a Fat Grip 3 x 40 yd each arm
DB

The Mash System 54


WEEK 8
DAY 1
Warm Up with Jerk Steps from Split 35% x 3, 40% for 2 x 3
Clean and Jerks 73% x 2, 78% x 2, 83% x 2, 88% x 1, 90% for 2 x 1, work
up (allowed 1 miss)
Power Cleans from Blocks with Bar at 1RM
Knees
Front Squat with Belt 1RM with 5 sec pause (RPE 7)
Clean Pulls with 50lb of Chains 3 x 3, work up heavy (starting at 95% total weight)

DAY 2
Snatch 73% x 2, 78% x 2, 83% x 2, 88% x 1, 90% for 2 x 1, work
up (allowed 1 miss)
No Hook and No Feet Snatch 1RM
High Bar Back Squat Step 1: 2 x 5 with 50% bar weight + 25% band tension
(60 sec between sets)
Step 2: Still using bands from the previous sets, work
up to a heavy single, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 1RM
Seated Band Leg Curls 3 x 15

DAY 3
Snatch from Short Blocks with Bar Below 70% x 3, 80% x 2, 85% x 1, 73% x 2, 83% x 1, 88% x 1,
Knee 75% x 2, 85% x 1, work up
Clean from Blocks (Short or Medium 70% x 3, 80% x 2, 85% x 1, 73% x 2, 83% x 1, 88% x 1,
Blocks) 75% x 2, 85% x 1, work up
Jerk From Racks (Paused 3 Sec in Catch) off
Push Presses 3RM
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Bentover
Rows for 5 reps superset with Band Face Busters for
12 reps: 3 sets

DAY 4
Heaving Snatch Balance 1RM with 3 sec pause
Front Squat with Chains 7 x 2 with 60% bar weight + 20% chains (60-90 sec rest
between sets, bar speed goal of 0.8m/sec)
Farmers Walk 4 x 40 yd
Sled Rope Rows 4 x 30 yd
Sled Bear Crawls 4 x 30 yd
Med Ball Side to Side Abs 15 touches per side

DAY 5
Snatch Max Effort Snatch: 1RM
Clean and Jerk Max Effort Clean and Jerk: 1RM
Front Squat 1RM
Muscle Snatches 3x5

DAY 6
Back Squat with Belt Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Strict Presses 5RM, then -15% x 5+
Clean Grip Deadlift (Paused at Mid Shin, 3RM (1st rep paused 1 sec)
Using 50-100lb of Chain)
Reverse Hypers 3 x 35-50 sec
One Arm Overhead Carries with a Fat Grip off
DB

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The goal for weeks five to eight is to get you strong. The volume
is high in the lifts with a focus on increased technique, efficiency,
and timing. We are going to peak the strength movements, like
squats and pulls, during this phase. We want to maximize strength
and perfect the movement of the lifts, which will allow us to focus
on maximal numbers in the competition lifts during the final block.

A lot of people respond well to the high volume and end up


hitting personal records during this phase. This block will let you
know who thrives with volume, and it’s something to make note of
for later programs.

This block is one that requires you to put your head down with
your hood up. It’s work time, or grind time some might say. The
key to this phase is listening to your body. If you are feeling beat
up, you can either stick to the percentages or even cut back a bit. I
definitely don’t recommend going off the script and hitting heavier
percentages than what is prescribed. That is where people get into
trouble. There will be plenty of chances to go heavy. I promise.

DAY 1
Day one starts with a warm up exercise meant to emphasize the
positions and technique of the jerk. The movement starts in a solid
split position. Then after a slight dip and drive, you will drive off the
back foot, step forward, and complete the jerk. It’s a great way to
prepare for performing heavy jerks.

The intensity of the competition lifts is increased a great deal


overall from the last block. We are still staying within the Prilepin's
chart suggestions, but now we are going from low to more optimal

The Mash System 56


within Prilepin’s suggestions. I like to always spend some time
above 85% because most studies say that for the CNS to be properly
stimulated in a way that will benefit future maximum attempts, time
will need to be spent at or above 85%. The body perceives 85% and
above slightly different than less intense sets.

Power cleans from blocks are a great way to increase the rate of
force development, while emphasizing a quick change of direction.
I also love powers because they teach athletes to meet the bar
in a strong athletic position. A lot of weightlifters fall underneath
the bar, and then the descent of the barbell crushes them. The key
to weightlifting is pulling under the bar, meeting the barbell, and
decelerating the barbell with a strong torso in a good position.
The key is knowing your way around the barbell and consciously
knowing where the barbell is in space at all times.

The front squat is more of a recovery squat emphasizing


position, depth, and stabilization. The clean pulls are combining
the Chinese method of pulls with the Westside accommodating
resistance method. The Chinese like to end their training sessions
with heavy pulls, only quitting when they are unable to maintain
a proper position. That’s the goal here starting with 90% of your
clean and jerk maximum. For example, if I can clean and jerk 400lb,
I would start with 310lb of bar weight and 50lb of chains for a total
of 360lb (90% of 400lb). Each set you can work up by either adding
more straight weight or chains if you like.

DAY 2
Here the snatch percentages are the same as the clean and jerk
percentages - and for the same reasoning. The no hook and no
feet snatches are great for improving the bar path and timing of

The Mash System 57


the snatch. With no hook grip, the bar path has to stay close to the
body to maximize the center of gravity and keep the weight of the
bar at a better biomechanical advantage. Not using a hook grip
also will keep you or your athlete from over pulling. You will learn
to only extend the hips optimally before starting the descent, which
is where the real magic happens. Everyone wants to emphasize
the ascent of the pull, but it’s the athletes with the best timing who
make the most snatches. By timing, I mean knowing exactly when
the bar is peaked, and then immediately beginning the descent.

The back squat programming is the very way that I used post
activation potentiation to set multiple world records. In step one
we are emphasizing velocity and technique, which also excites the
central nervous system. The bands help to increase overall velocity
because they increase the speed of the descent. Increasing the
speed of the descent increases the amount of kinetic energy
causing a more explosive stretch reflex. Basically, faster down will
equal a faster up. (By the way, there is a chart at the end of this
book that gives you the way to calculate band weights)

For step two you are going to work up to a max effort double
with the bands, but you are going to stay at a 8-9 RPE. Basically, I
want you to stop before you think you might miss. One great aspect
of the bands is they will allow you to work up to a weight more than
what you are capable of at the top - but because the bands deload
at the bottom, you can still perform the lift.

In step three, your body is prepared for a weight greater than you
are capable of due to the bands. This Mash Method (or PAP) effect
causes the body to recruit fibers for a heavier weight, making a
normal max effort easier than normal. This is the very way I pushed
my maxes higher and higher. You are essentially tricking the body
to recruit more fibers so you can lift more weight than ever.

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Seated band leg curls or leg curls in general are something a lot
of strength athletes are missing. We perform massive amounts of
squats and other movements that require an enormous amount of
knee extension. This can cause our patella tendons to get shortened,
tight, and at risk of injury. The leg curls are the opposite movement.
The knee flexion helps to bring balance to the knee joint, alleviating
pain and reducing the risk of injury.

DAY 3
On day three we are using waves to take advantage of the PAP
Method. The blocks are a form of the conjugate method, but the
main reason we are using them in this situation is to take stress off
the back. We want the back to be healthy for Max Out Friday.

We are also separating the cleans and the jerks. We are using
pauses to emphasize the positions of the catch position in the jerk.
This is a great way to teach the body where it should be during the
catch phase of the jerk. This will also help to stabilize the overhead
position. The push presses are again using the max effort method
along with some down sets to perfect the movement. Push presses
are great for perfecting the dip and drive of the jerk.

We are finishing day three with some upper body muscular


balance work. Plate lateral raises are a great exercise for getting the
shoulders strong and healthy without a lot of muscular damage. The
Chinese can be found in the training hall of the Olympics and World
Championships banging out lateral raises. They are like Westside
in their emphasis of accessory movements. They are well aware
lateral raises don’t cause a lot of muscular damage. Therefore
they don’t require a lot of recovery time. Bentover rows are crucial

The Mash System 59


for sport-specific strong backs. Weightlifting and powerlifting
require athletes to keep the body in certain positions during the
performance of lifts while keeping the bar close. Athletes are told
to stay over the bar with the bar swept in close. This position will
maximize the pull, but it can be hard to maintain. Bentover rows are
a great way to develop that strength.

Band face busters are a great exercise to strengthen the external


rotators, rhomboids, middle traps, and lats. While standing, you will
pull the bands towards your face with your elbows high, rotating to
finish with your hands by your ears. This movement is a must for
shoulder health.

DAY 4
Day four starts out with a movement to improve the overhead
position of the snatch. The heaving snatch balance also emphasizes
the speed underneath the bar into a receiving position. The
front squats are utilizing the velocity-based method. The goal is
0.8m/s. There are a lot of tools out there that can measure velocity
nowadays. If you can, I definitely recommend purchasing a tendo
unit. Personally I use the Form Collar by Power Athlete to measure
the velocity of my athletes.

Measuring the velocity of your athletes will force them to lift


with intent. If they can’t maintain the 0.8m/s, then they have to drop
weight. There isn’t an athlete on earth that wants to drop down in
weight. Velocity squats are great for increasing force production
without causing a lot of damage to recover from. They will also
excite the nervous system leaving it charged and ready for Max Out
Friday. This has been one of my biggest changes in programming

The Mash System 60


over the last year. I still believe in high frequency squats, and I prefer
a higher intensity. But a constant emphasis on high frequency
and high intensity leaves very little room for improving other
movements. Velocity squats will still perfect efficiency and will
definitely increase velocity and power. We are still using Prilepin’s
Chart, so the intensity is still high enough to produce hypertrophy
and strength gains. However, the chains deload in the bottom of
the squat, taking heavy loads off of the joints.

The rest of day four is all about improving work capacity and
general physical preparedness. We are performing farmers walks,
which allows us to handle heavier loads recruiting more fibers
to strengthen the support muscles of the spine and pelvis. Sled
rope rows are performed walking backwards. You will row the sled
towards you, take a few steps backwards until the slack is out of
the rope, and then repeat the row for the prescribed distance. I love
the bear crawls with the sled attached to your body. Bear crawls
are great for strengthening the core and improving functional
movement patterns.

DAY 5
Max Out Friday once again - it’s go time! We are starting things
out with some more complexes. However, the complexes use wah
fewer movements to allow for heavier loads. By week seven, we
are switching to a pure snatch and clean and jerk. At that point,
you are just six weeks form competition time. It’s time for more
specificity to prepare for competition. Once week seven rolls
around, I recommend treating Fridays just like a competition. You
will want to follow the same warm up and same attempts.

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We are also maxing in the front squat as we are using this block
to push the strength numbers as high as possible. During the final
block, the emphasis will switch to mainly just the competition lifts
and accessory work. The muscle snatch is a great movement for
emphasizing extension and quick arm turn over. I also like it for
external rotation strength.

DAY 6
Day six is again set aside for strength. The PAP Method will
be used for the squats. Remember to increase the weights in set
two and three only if you can. If set one is a challenge, there is no
reason to go up. We are sticking with strict presses, but lowering
the rep maximum to allow for increased loads. This time we are
using the clean grip deadlift with a pause at mid-shin to emphasize
your position off the floor.

The reverse hypers are added to strengthen the posterior chain.


We use reverse hypers to increase the muscular capacity of the
low back, glutes, and hamstrings. If you don’t have a reverse hyper,
first I recommend getting one. If you can’t afford one, regular
hyperextensions will suffice. I love the one-arm dumbbell overhead
carries to encourage muscular balance and symmetry. This is also
another way to increase work capacity without causing excessive
muscular damage.

Once week eight is over, it’s time to put an emphasis on the


competition lifts. By now your strength numbers should be up, and
now it’s time to turn that added strength into snatch and clean and
jerk personal records.

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WEEK 9
DAY 1
Snatch 70% x 3, 75% x 2, 80% x 2, 85% x 1, 78% x 2, 83% x 1,
88% x 1, 90% x 1
Clean & Jerk 70% x 3, 75% x 2, 80% x 2, 85% x 1, 78% x 2, 83% x 1,
88% x 1, 90% x 1
Front Squat 75% for 2 x 4, 80% for 2 x 3, 85% for 2 x 2
Clean Pulls from Blocks 105% for 3 x 3, working up each set

DAY 2
Power Snatch 65% for 3 x 3, then 3RM
No Hook Hang Clean 60% for 3 x 3, then 3RM
Jerk From Blocks 1RM

DAY 3
Snatch 65% x 3, 75% x 2, 80% x 2, 85% x 1, 70% x 3, 80% x 2,
85% x 1, max
Clean 65% x 3, 75% x 2, 80% x 2, 85% x 1, 70% x 3, 80% x 2,
85% x 1, max
High Bar Back Squat + Bands or Chains 7 x 3 with 60% bar weight + 15% bands or chains (60-
90 sec between sets, bar speed goal of 0.8m/s)
Upper Muscular Imbalance Superset KB One Arm Rows for 8 each arm superset with
Hang Snatch Grip High Pulls for 8 (start at 55% and
progress): 4 sets

DAY 4
Warm Up with Overhead Squat Variations Work up to 80% for 1 rep (paused 5 sec)
No Hook No Feet Snatch 3RM (RPE 7)
Plank Lat Pulls 3 x 20 sec each side
Front Squat with Belt off
Sled Drags Forwards 70lb for 4 x 25 yd
Sled Drags Backwards 70lbs for 4 x 25 yd

DAY 5
Snatch Max Effort Snatch: 1RM
Clean and Jerk Max Effort Clean and Jerk: 1RM
Front Squat with 50-100lb from a Weight 1RM
Releaser

DAY 6
Back Squat with Belt Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to first rep set if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to first rep set if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Strict Presses 3RM, then -15% for 3+
Snatch Pulls from Blocks 105% for 3 x 3, working up each set
GHD 3x8

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WEEK 10
DAY 1
Snatch 70% x 2, 75% x 2, 80% x 2, 85 x 1, 88% x 1, work up
(allowed one miss)
Clean & Jerk 70% x 2, 75% x 2, 80% x 2, 85 x 1, 88% x 1, work up
(allowed one miss)
Front Squat 75% x 4, 80% for 2 x 3, 85% x 2, 88% x 2
Clean Pulls from Blocks 105% for 3 x 3, working up each set

DAY 2
Power Snatch 68% for 3 x 3, then 3RM
No Hook Hang Clean 63% for 3 x 3, then 3RM
Jerk From Blocks 1RM

DAY 3
Snatch 70% x 2, 80% x 2, 85% x 1, work up (no misses)
Clean 70% x 2, 80% x 2, 85% x 1, work up (no misses)
High Bar Back Squat + Bands or Chains 6 x 3 with 65% bar weight + 10% bands or chains (60-
90 sec between sets, bar speed goal of 0.8m/s)
Upper Muscular Imbalance Superset KB One Arm Rows for 8 each arm superset with
Hang Snatch Grip High Pulls for 8 (start at 55% and
progress): 4 sets

DAY 4
Warm Up with Overhead Squat Variations Work up to 83% for 1 rep (paused 5 sec)
No Hook No Feet Snatch 3RM (RPE 8)
Plank Lat Pulls 3 x 25 sec each side
Front Squat with Belt off
Sled Drags Forwards 70lb for 4 x 25 yd
Sled Drags Backwards 70lbs for 4 x 25 yd

DAY 5
Snatch Max Effort Snatch Competition Style (3 attempts)
Clean and Jerk Max Effort Clean and Jerk Competition Style (3 attempts)
Front Squat with 50-100lb from a Weight 1RM
Releaser

DAY 6
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to first rep set if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to first rep set if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Strict Presses 1RM
Snatch Pulls from Blocks 105% for 3 x 3, working up each set
GHD 3x8

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WEEK 11
DAY 1
Snatch Work up to your predicted opener for a double
Clean and Jerk Work up to your predicted opener for 2 cleans and 1
jerk
Front Squat 75% x 4, 80% for 2 x 3, 85% for 2 x 2
Clean Pulls from Blocks off

DAY 2
Power Snatch 1RM (no misses)
No Hook Hang Clean 1RM (no misses)
Jerk From Blocks off

DAY 3
Snatch 88% for 4 x 1 (you must hit 4 singles), then work up (no
misses)
Clean 88% for 4 x 1 (you must hit 4 singles), then work up (no
misses)
High Bar Back Squat + Bands or Chains 6 x 3 with 60% bar weight + 10% bands or chains (60-
90 sec between sets, bar speed goal of 0.8m/s)
Upper Muscular Imbalance Superset off

DAY 4
Warm Up with Overhead Squat Variations Work up to 85% for 1 rep (paused 3 sec)
No Hook No Feet Snatch 1RM (RPE 9)
Plank Lat Pulls 3 x 30 sec each side
Front Squat with Belt off
Sled Drags Forwards 70lb for 4 x 25 yd
Sled Drags Backwards 70lbs for 4 x 25 yd

DAY 5
Snatch Max Effort Snatch Competition Style (3 attempts)
Clean and Jerk Max Effort Clean and Jerk Competition Style (3 attempts)
Front Squat with 50-100lb from a Weight off
Releaser

DAY 6
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to first rep set if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to first rep set if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Strict Presses off
Snatch Pulls from Blocks off
GHD 3x8

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WEEK 12
DAY 1
Snatch 1RM (no misses)
Clean and Jerk Work up to your opener
Front Squat 3RM (RPE 9)
Clean Pulls from Blocks off

DAY 2
Power Snatch 65% for 3 x 2
Power Clean and Jerk 70% for 3 x 2
Jerk From Blocks off

DAY 3
Snatch Work up to opener
Clean Work up to last warm up

High Bar Back Squat 5 x 2 with 60% (60-90 sec between sets, bar speed
goal of 0.8m/s)
Upper Muscular Imbalance Superset off

DAY 4
Warm Up with Overhead Squat Variations 70% for 2 x 2
No Hook No Feet Snatch 70% for 2 x 2
Plank Lat Pulls off
Front Squat with Belt 75% x 1
Sled Drags Forwards off
Sled Drags Backwards off

DAY 5
Active Recovery: Bar Work Only, Mobility

DAY 6: COMPETITION DAY


Snatch Max
Clean and Jerk Max

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Ok - it’s time to peak the lifts. We are still squatting often just not
as heavy. The goal is to maintain the strength we have built. You
may possible even get a little stronger - that's just not the emphasis.
You will spend most of your time performing snatch and clean and
jerk. Let’s push those maximums through the roof.

DAY 1
Day one starts out with the snatch and clean and jerk. We will
be performing the lifts together on most days so you are prepared
for competition day. We are starting things out with a PAP wave,
and our goal is improving efficiency with some higher loads. We
are keeping the front squat loads at an average of 80%, and we are
keeping the total repetitions at what Prilepin determined as optimal.
The clean pulls are still heavy like weeks five to eight, but they are
being performed off of blocks to protect the back.

DAY 2
On day two we are using variations of the lifts for a total
max effort day. Power Snatches are again great for rate of force
development and speed in the third pull. No hook hang cleans are
great for strengthening the grip, improving timing, and increasing
the speed underneath. The first two weeks of the competition
block have a one-repetition maximum in the jerk. I love using this
movement for focusing totally on the jerk. It’s also a great way of
increasing confidence in the movement.

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DAY 3
Now we're back to the snatch and clean. We are leaving off the
jerk on this day, since we emphasized it on Tuesday. We start this
block off with another wave, and then it moves into a lower volume
and higher intensity phase for the last few weeks. We are using the
velocity-based method on day three with the high bar back squat.
We use a version of the pendulum wave except we deload on week
three and reload on week four. This time we are keeping the intensity
the same from week nine to week ten, but we are increasing the
bar weight on week ten and decreasing the band/chain weight -
making it more challenging in the bottom. Still, the goal is velocity,
and these squats should be easy to recover from. I still want you to
focus on keeping the velocity at 0.8 m/s or faster.

We are using kettlebell one arm rows to strengthen the back to


support that structure required for a solid pull. The hang snatch high
pulls are a great strengthener of the back, traps, and hip extension
musculature. This muscular system is necessary for strong pulls.
This movement is more for strengthening the pulling musculature
than improving the pull. A high pull doesn’t actually happen during
a real snatch.

DAY 4
Day four has overhead squats to improve position and to actively
recover. The no hook no feet snatch is designed to improve timing,
speed underneath, and bar path. Plank lat pulls are performed
with a band directly in front of the athlete, so that a lat pull (hand
ending at shoulder) can be completed. This is one of the exercises
prescribed by Dr. Stu McGill. The sled drags are used to improve
work capacity while actively recovering.

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DAY 5
Day five is the real Max Out Friday. We are going heavy, and
we are treating Friday like a competition. I recommend taking the
same warm ups and attempts as the ones that you are planning on
during competition. We are also using the PAP Method to improve
the maximum in the front squat with plate releasers. Plate releasers
are the bomb for hitting squat personal records. I squatted my first
raw 805 lb squat by lowering 905lb using plate releaser. Then at
the bottom, 100 pounds kicks off and you can perform the ascent
with 805lb.

DAY 6
Day six is still for strength. The goal is going heavy and
maintaining strength from the previous block. We are also using the
repetition method on the final set with a 4+. Definitely stop before
a miss, though. We are testing out our strength in the strict press
during the first two weeks and then dropping the presses to allow
for more recovery as we move closer to competition.

The final week is reserved for the meet taper. This is the typical
way I taper people. However I take notes each competition on each
of my athletes. Some prefer to go heavier, and some prefer to deload
even more. The goal is perfecting the taper more and more each time.

One thing that I would like to point out is that we pick our
openers during week eleven on day one. We open in the snatch
with something we can double. We open in the clean and jerk with
something we can perform for two cleans and one jerk. This is a
great way to avoid any potential bomb outs.

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This is the Mash System for Olympic weightlifting. This system
has created more Team USA members than any other team in
America over the last two years. I hope you guys and gals enjoy
and crush all your personal records.

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MASH SYSTEM
POWERLIFTING
Powerlifting is a sport I have competed in since I was 14 years
old. I will always love the sport that has given me so much.

This system still reflects some of the methods I used to set


over ten world records. But just like my weightlifting system, my
powerlifting system has evolved since then. This powerlifting
program uses all the methods we discussed in section one and the
same methods we are using to dominate the Olympic weightlifting
world. This system works like none other.

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WEEK 1
DAY 1
Low Bar Back Squat with Belt 5RM (1st rep paused 3 sec), then -15% not paused for 2
x 5 (last set is 5+)
Deadlift (Paused 2 Sec 2 Inches off Floor 70% for 6 x 2, then work up with singles (stay under
and 2 Sec at Knee) 83%)
Unilateral RDLs 3 x 8 each leg
BB Lunges 3 x 10 each leg (8 RPE)

DAY 2
Front Squat with Belt 1RM paused 5 seconds (7 RPE)
Bench Press 5RM (5 sec pause each rep), then -15% not paused for 2
x5
Closegrip Floor Presses (with 25lb of 8RM, then -10% for 2 x 8
Chains)
Seated DB Power Cleans 3 x 12
BB Rows (Paused 2 Sec on Sternum) 3 x 10
Overhead Axle Carries 3 x 40 yd

DAY 3
Velocity-Based Saftey Squat Bar Squats 50% Bar Weight + 25% Bands for 6 x 3 (60-90 sec rest
(Box Optional) at 0.8m/sec)
Squat Bottoms 8RM, then -10% for 8
Reverse Hypers 4 x 30-45sec

DAY 4
Velocity-Based Bench (Alternating Grip) 50% Bar Weight + 20% Bands for 4 x 5 (60-90 sec rest
at 0.8m/sec)
KB Bottom Up Z Press 3 x 10 each arm
Pull-Ups 3 x submaximal reps
Hang Muscle Snatch 3x5

DAY 5
Back Squat with Belt Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Deadlift with Alternate Stance (Eccentric 5RM, then -15% for 2 x 5
Slower than Concentric)
KB RDLs on Belt Squat or KB Swings with 3 x 40 sec
Bands around Hips
BB Elevated Hip Thrusts 3x8

DAY 6
Bench Press Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Upper Body Muscular Imbalance Superset DB Tricep Extensions x 8 superset with Band
(30 Sec Rest between Sets) Pushdowns x 15: 6 sets
Fat Bar Curls 3 x 10
Upper Body Muscular Imbalance Superset Rows x 10 superset with Band Pull Aparts x 10: 3 sets

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WEEK 2
DAY 1
Low Bar Back Squat with Belt 5RM (1st rep paused 3 sec), then -15% not paused for 2
x 5 (last set is 5+)
Deadlift (Paused 2 Sec 2 Inches off Floor 75% for 5 x 2, then work up with singles (stay under
and 2 Sec at Knee) 85%)
Unilateral RDLs 3 x 8 each leg
BB Lunges 3 x 10 each leg (8 RPE)

DAY 2
Front Squat with Belt 1RM paused 5 seconds (7 RPE)
Bench Press 5RM (3 sec pause each rep), then -15% not paused for 2
x 5 (last set is 5+ )
Closegrip Floor Presses (with 25lb of 8RM, then -10% for 2 x 8
Chains)
Seated DB Power Cleans 3 x 12
BB Rows (Paused 2 Sec on Sternum) 3 x 10
Overhead Axle Carries 3 x 40 yd

DAY 3
Velocity-Based Saftey Squat Bar Squats 55% Bar Weight + 25% Bands for 7 x 3 (60-90 sec rest
(Box Optional) at 0.8m/sec)
Squat Bottoms 8RM, then -10% for 8
Reverse Hypers 4 x 30-45 sec

DAY 4
Velocity-Based Bench (Alternating Grip) 55% Bar Weight + 20% Bands for 4 x 5 (60-90 sec rest
at 0.8m/sec)
KB Bottom Up Z Press 3 x 10 each arm
Pull-Ups 3 x submaximal reps
Hang Muscle Snatch 3x5

DAY 5
Back Squat with Belt Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Deadlift with Alternate Stance (Eccentric 5RM, then -15% for 2 x 5
Slower than Concentric)
KB RDLs on Belt Squat or KB Swings with 3 x 40 sec
Bands around Hips
BB Elevated Hip Thrusts 3x8

DAY 6
Bench Press Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Upper Body Muscular Imbalance Superset DB Tricep Extensions x 8 superset with Band
(30 Sec Rest between Sets) Pushdowns x 15: 6 sets
Fat Bar Curls 3 x 10
Upper Body Muscular Imbalance Superset Rows x 10 superset with Band Pull Aparts x 10: 3 sets

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WEEK 3
DAY 1
Low Bar Back Squat with Belt 5RM (1st rep paused 1 sec), then -15% not paused for 2
x 5 (last set is 5+)
Deadlift (Paused 2 Sec 2 Inches off Floor 75% for 5 x 2, then work up with singles (stay under
and 2 Sec at Knee) 85%)
Unilateral RDLs 3 x 8 each leg
BB Lunges 3 x 10 each leg (8 RPE)

DAY 2
Front Squat with Belt 1RM paused 5 seconds (7 RPE)
Bench Press 90 % of 5RM (3 sec pause each rep), for 3 x 5 (last set is 5+ )
Closegrip Floor Presses (with 25lb of 8RM, then -10% for 2 x 8
Chains)
Seated DB Power Cleans 3 x 12
BB Rows (Paused 2 sec on Sternum) 3 x 10
Overhead Axle Carries 3 x 40 yd

DAY 3
Velocity-Based Saftey Squat Bar Squats 45% Bar Weight + 25% Bands for 6 x 3 (60-90 sec rest
(Box Optional) at 0.8m/sec)
Squat Bottoms 8RM, then -10% for 8
Reverse Hypers 4 x 30-45 sec

DAY 4
Velocity-Based Bench (Alternating Grip) 45% Bar Weight + 20% Bands for 4 x 5 (60-90 sec rest
at 0.8m/sec)
KB Bottom Up Z Press 3 x 10 each arm
Pull-Ups 3 x submaximal reps
Hang Muscle Snatch 3x5

DAY 5
Back Squat with Belt Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: 80% x 3, rest 2 minutes, then 60% x 10
Set 3: 80% x 3, rest 2 minutes, then 60% x 10
Deadlift with Alternate Stance (eccentric 90% of 5RM for 2 x 5
slower than concentric)
KB RDLs on Belt Squat or KB Swings with 3 x 30 sec
Bands around Hips
BB Elevated Hip Thrusts 3x8

DAY 6
Bench Press Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: 80% x 3, rest 2 minutes, then 60% x 10
Set 3: 80% x 3, rest 2 minutes, then 60% x 10
Upper Body Muscular Imbalance Superset DB Tricep Extensions x 8 superset with Band
(30 Sec Rest between Sets) Pushdowns x 15: 6 sets
Fat Bar Curls 3 x 10
Upper Body Muscular Imbalance Superset Rows x 10 superset with Band Pull Aparts x 10: 3 sets

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WEEK 4
DAY 1
Low Bar Back Squat with Belt 5RM, then -15% x 5+
Deadlift (Paused 2 Sec 2 Inches off Floor 80% for 5 x 2, then work up with singles with no pauses
and 2 Sec at Knee) (stay under 90%)
Unilateral RDLs 3 x 8 each leg
BB Lunges 3 x 10 each leg (8 RPE)

DAY 2
Front Squat with Belt 1RM paused 5 seconds (7 RPE)
Bench Press 5RM (1 sec pause each rep), then -15% x 5+
Closegrip Floor Presses (with 25lb of 5RM, then -10% for 2 x 5
Chains)
Seated DB Power Cleans 3 x 12
BB Rows (Paused 2 Sec on Sternum) 3 x 10
Overhead Axle Carries 3 x 40 yd

DAY 3
Velocity-Based Saftey Squat Bar Squats 60% Bar Weight + 25% Bands for 7 x 2 (60-90 sec rest
(Box Optional) at 0.8m/sec)
Squat Bottoms 8RM, then -10% for 8
Reverse Hypers 4 x 35-50 sec

DAY 4
Velocity-Based Bench (Alternating Grip) 60% Bar Weight + 20% Bands for 6 x 3 (60-90 sec rest
at 0.8m/sec)
KB Bottom Up Z Press 3 x 10 each arm
Pull-Ups 3 x submaximal reps
Hang Muscle Snatch 3x5

DAY 5
Back Squat with Belt Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Deadlift with Alternate Stance (Eccentric 3RM, then -15% for 3 x 5
Slower than Concentric)
KB RDLs on Belt Squat or KB Swings with 3 x 40 sec
Bands around Hips
BB Elevated Hip Thrusts 3x8

DAY 6
Bench Press Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Upperbody Muscular Imbalance Superset DB Tricep Extensions x 8 superset with Band
(30 Sec Rest between Sets) Pushdowns x 15: 6 sets
Fat Bar Curls 3 x 10
Upperbody Muscular Imbalance Superset Rows x 10 superset with Band Pull Aparts x 10: 3 sets

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In this four-week block we are emphasizing hypertrophy. Of
course we are using undulating periodization, so we will still spend
some time going heavy and getting strong – but hypertrophy is
the focus. The easiest way to get stronger is by adding muscle. In
this block you are going to get jacked. Then you’ll be setup to get
stronger than ever later in the program.

I would encourage you to read through the explanations of the


weightlifting program as a lot of the reasoning behind this program
was outlined there.

DAY 1
Even though we are focusing on hypertrophy in this first block,
we use Mondays to work on strength. This is an example of how
we apply undulating periodization. In the back squat we are utilizing
the conjugate method by adding in the pause on the first repetition,
and the five-rep maximum uses the maximum effort method. I will
repeat this here because it’s important: I recommend stopping
before failure, so maybe look at this as a 9 RPE.

In the deadlift we are using isometric contractions and Prilepin’s


chart to ensure a solid response. Half the battle in the deadlift is
maintaining positions throughout the pull. You will notice you are
working up with singles but keeping the weight under 85% of your
one-repetition maximum. I would suggest looking at the velocity
and trying to keep the velocity at 0.8 m/s or faster.

We finish day one with unilateral work to keep the hips healthy.
Personally I love unilateral RDLs for stabilizing the hips, encouraging
hip movement, and strengthening the hip extensors. Unilateral work

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also helps to avoid asymmetrical issues that can quickly lead to
major injuries.

DAY 2
Day two is every male’s favorite day. Bench Day, baby! We
start the day off with a simple recovery squat and then move into
some pec-increasing bench press. We are using the same max
effort strategy as in the day one squat. The main accessory work
is closegrip floor presses with chains. I love using specificity with
accessory movements as much as possible. Pushdowns and DB
triceps extensions are great for building hypertrophy in the triceps.
But movements like closegrip floor presses are more specific to
the bench press. Therefore, they yield results that add kilos to your
personal records. The other accessory movements have already
been talked about, except the DB power cleans. This movement
is more about external rotation than anything else. The key is
bringing the elbows high, forming a 90-degree angle with the torso
and humerus, and then rotating with external rotation to lift the
dumbbell up.

DAY 3
In day three we are going to have fun with the safety squat
bar. I love using the specialty bars especially this far out from
competition. The safety squat bar is great for strengthening the
posterior chain and teaching an athlete to remain more vertical
during a squat. The velocity squats are still following the guidelines
set forth by Prilepin’s chart. I am using my version of the pendulum
wave. The only difference is I add a deload week on week three

The Mash System 77


before ending with a heavier week on week four. Of course all sets
should be performed in the 0.8m/s range. If you are able to stay at
that range or faster, I am fine with increasing the weights slightly
on the last one or two sets as long as you keep the speed close to
that 0.8m/s guideline.

For powerlifters, I use squat bottoms as a staple for most of


my programs. Squat bottoms start out like a normal squat. You
will walk out and set up just like normal. You will then squat down
below parallel just like normal, but then you will only come up to
a few inches above parallel and then back down. The goal is to
perform all reps at that dreaded bottom position until you fall in
love with it. When a powerlifter gets comfortable in the bottom,
anything is possible. I used squat bottoms to push my raw squat
past 700 pounds early in my career. We are finishing with reverse
hypers to strengthen the low back, glutes, and hamstrings. Reverse
hypers are just amazing for improving the capacity of the low back
and hip area.

DAY 4
On this day, we are again working on velocity. You will also be
switching grips each set to develop strength and speed through
multiple ranges of motion and biomechanical positions. I love the
kettlebell bottom up z press. This movement is great for emphasizing
optimal posture and ranges of motion within the shoulder joint. You
will sit with your legs straight out in front of the body with the torso
completely erect to perform this movement.

With the pull-ups I am prescribing submaximal sets. This means


you will stop a rep or two before reaching failure. We already talked

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about the muscle building qualities of the hang muscle snatch.
Basically, this is another way of emphasizing external rotation.
External rotation is very important for a powerlifter. I used to hear
that powerlifters should have as much volume in the row as they do
in the press. I recommend performing as much external rotation as
you do internal rotation. Since bench pressing is a form of internal
rotation, you will need to include as much external rotation as
possible to maintain muscular balance.

DAY 5
The PAP method used with the squat is the same one I already
explained in the weightlifting program. So you can look back if
you need explanation. The deadlift here is a challenging way of
strengthening the pull. I love focusing on the alternate stance this
far from competition. So if you normally pull conventional, you will
go sumo in this exercise. Lowering the bar slower in the eccentric
portion will definitely help to strengthen the musculature involved
during the pull. Most deadlifts are all concentric, so it makes it really
hard to get strong.

I love using the belt squat machine to emphasize hip extension.


Hip extension is a big part of the deadlift and the back squat. I like
using the belt squat and some kettlebells to improve the capacity
of my pull and hip extension. If you don’t have access to a belt
squat machine, I suggest hooking a green or purple band around
your waist with the other end around a bolted down rack at hip
height also. This will also improve hip extension.

I use elevated hip thrusts (learned from Bret Contreras) to


further encourage hip extension. I use hip thrusts in all of my

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programs for all of my athletes. I personally use hip thrusts in my
own programming. You will also notice the hips moving better and
feeling better. At least I do.

DAY 6
Once again we are using the PAP waves to elicit a better
hypertrophy result. I want to state again that I like mixing the low
rep ranges with the high rep ranges - especially for hard gainers. I
have coached several people who have trouble getting stronger, but
they can perform close to their maximum for high repetitions. In my
experience, using the waves transfers better to absolute strength
increases. Hard gainers need to prepare their bodies neurologically
for heavier weight throughout an entire program.

After bench press, I have you move into some bodybuilding -


let’s call it sport specific pumping. Triceps volume is another
lesson I learned from Charles Poliquin that led to increases in my
bench press. I like to focus on more specific triceps movements
like closegrip bench on the other days, saving one day per week to
push volume in the non-specific triceps movements. I like to pair
dumbbell triceps extension with a simple pushdown. This superset
is great for hypertrophy. The DB triceps extension will cause muscle
damage while the pushdowns will maximize metabolic stress.
Together those two movements will cause some major triceps
gains, leading to some major bench gains.

Dan John clued me in on using axle bar curls to counter the elbow
pain that normally accompanies lots of bench pressing. It works. I
am not sure why it works, but I am guessing all the extension from
benching needs to be countered with some flexion from curling -
much like at the knee joint.

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You will finish the day with rowing and band pull aparts. I
prescribe 3 sets of 10 repetitions for each. Rows are crucial for all
strength athletes, as you will never see a strong athlete with a weak
back. The pull aparts are great for targeting the smaller rhomboids
that play a major role in scapula stabilization. You will see rows
prescribed on all of my programs due to their universal importance
for strength.

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WEEK 5
DAY 1
Back Squat Step 1: 3 x 5 with 50% bar weight + 25% band tension
(60-90 sec between sets)
Step 2: Still using bands from the previous sets, work
up to a heavy double, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 2RM with an
8-9 RPE
Deadlift Paused at Knee 3RM (1st rep paused 3 sec)
GHDs 3x8
BB Rear Leg Elevated Split Squats 3 x 8 each leg (8 RPE)

DAY 2
Front Squat with Belt 1RM paused 7 seconds (7 RPE)
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 3RM
Bench Press (No Sling Shot, Competition 88% x 3, 90% for AMRAP
Grip)
Closegrip Floor Presses with 50lb of 5RM, then -15% for 3 x 5 (last set is 5+)
Chains
Rope Face Pulls (Hand to Ears) 3 x 12
BB Rows Paused 2 Sec on Sternum 4x5
DB Fat Grip Overhead Walks 3 x 20yd forwards and backwards

DAY 3
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 50% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Squat Bottoms 5RM (start with 60% of squat), then -10% for 5
Dynamic Deadlift 75% for 6 x 3 (60-90 sec rest)
Reverse Hypers 4 x 35-50 sec

DAY 4
Velocity-Based Bench (Alternating Grip) 5 x 3 with 45% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Pull-Ups 3 x submaximal reps
Standing Band Rows 3 x 15

DAY 5
Back Squat with Belt Set 1: 85% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 85% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 85% x 2,
rest 2 minutes, then 70% x 6
Max Effort Deadlift Deadlift from 6 Inch Blocks: 5RM, then -10% for 5
KB RDLs on Belt Squat or KB Swings with 3 x 45 sec
Bands around Hips
Farmers Walk 4 x 30 yd
Plank with Lat Pull 3 x 30 sec each side

DAY 6
Bench Press Set 1: 85% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 85% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 85% x 2,
rest 2 minutes, then 70% x 6
Tricep Superset Nosebreakers x 8 superset with Overhead Extensions x
15: 6 sets (30 sec between sets)
DB Hammer Curls 3 x 10
Pulling Superset Rows x 10 superset with DB Rear Delt Flies x 10: 3 sets

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WEEK 6
DAY 1
Back Squat Step 1: 3 x 5 with 55% bar weight + 25% band tension
(60-90 sec between sets)
Step 2: Still using bands from the previous sets, work
up to a heavy double, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 2RM
Deadlift Paused at Knee 3RM (1st rep paused 3 sec)

GHDs 3x8

BB Rear Leg Elevated Split Squats 3 x 8 each leg (8 RPE)

DAY 2
Front Squat with Belt 1RM paused 7 seconds (7 RPE)
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 3RM
Bench Press (No Sling Shot, Competition 90% x 1, 93% for AMRAP
Grip)
Closegrip Floor Presses with 50lb of 5RM, then -15% for 3 x 5 (last set is 5+)
Chains
Rope Face Pulls (Hand to Ears) 3 x 12
BB Rows Paused 2 Sec on Sternum 4x5
DB Fat Grip Overhead Walks 3 x 20yd forwards and backwards

DAY 3
Velocity-Based Buffalo Bar Squats (Box 7 x 3 with 55% Bar Weight + 25% Bands (60-90sec rest
Optional) at 0.8m/sec)
Squat Bottoms 5RM, then -10% for 5
Dynamic Deadlift 80% for 6 x 3 (60-90 sec rest), then work up (stay under 90%)
Reverse Hypers 4 x 35-50sec

DAY 4
Velocity-Based Bench (Alternating Grip) 5 x 3 with 50% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Pull-Ups 3 x submaximal reps
Standing Band Rows 3 x 15

DAY 5
Back Squat with Belt Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6+
Max Effort Deadlift Deadlift from 4 Inch Blocks: 5RM, then -10% for 5
KB RDLs on Belt Squat or KB Swings with 3 x 45 sec
Bands around Hips
Farmers Walk 4 x 30 yd
Plank with Lat Pull 3 x 30 sec each side

DAY 6
Bench Press Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6+
Tricep Superset Nosebreakers x 8 superset with Overhead Extensions x
15: 6 sets (30 sec between sets)
DB Hammer Curls 3 x 10
Pulling Superset Rows x 10 superset with DB Rear Delt Flies x 10: 3 sets

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WEEK 7
DAY 1
Back Squat Step 1: 3 x 3 with 60% bar weight + 25% band tension
(60-90 sec between sets)
Step 2: Still using bands from the previous sets, work
up to a heavy double, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 1RM with an
8-9 RPE
Deadlift Paused at Knee 90% of 3RM x 3

GHDs 3x8

BB Rear Leg Elevated Split Squats 4 x 5 each leg (8 RPE)

DAY 2
Front Squat with Belt 1RM paused 7 seconds (7 RPE)
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 90% of 3RM x 3
Bench Press (No Sling Shot, Competition 85% for AMRAP
Grip)
Closegrip Floor Presses with 50lb of 5RM, then -15% for 3 x 5 (last set is 5+)
chains
Rope Face Pulls (hand to ears) 3 x 12
BB Rows Paused 2 sec on sternum 4x5
DB Fat Grip Overhead Walks 3 x 20yd forwards and backwards

DAY 3
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 45% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Squat Bottoms 5RM, then -10% for 5
Dynamic Deadlift 70% for 5 x 3 (60-90 sec rest)
Reverse Hypers 4 x 35-50 sec

DAY 4
Velocity-Based Bench (Alternating Grip) 5 x 3 with 40% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Pull-Ups 3 x submaximal reps
Standing Band Rows 3 x 15

DAY 5
Back Squat with Belt Set 1: 85% x 1, rest 2 minutes, then 70% x 5
Set 2: 85% x 1, rest 2 minutes, then 70% x 5
Set 3: 85% x 1, rest 2 minutes, then 70% x 5
Max Effort Deadlift Deadlift from 6 Inch Blocks: 3RM, then -10% for 3
KB RDLs on Belt Squat or KB Swings with 3 x 30 sec
Bands around Hips
Farmers Walk 4 x 30 yd
Plank with Lat Pull 3 x 40 sec each side

DAY 6
Bench Press Set 1: 85% x 1, rest 2 minutes, then 70% x 5
Set 2: 85% x 1, rest 2 minutes, then 70% x 5
Set 3: 85% x 1, rest 2 minutes, then 70% x 5
Tricep Superset Nosebreakers x 8 superset with Overhead Extensions x
15: 6 sets (30 sec between sets)
DB Hammer Curls 3 x 10
Pulling Superset Rows x 10 superset with DB Rear Delt Flies x 10: 3 sets

The Mash System 84


WEEK 8
DAY 1
Back Squat Step 1: 2 x 5 with 50% bar weight + 25% band tension
(60-90 sec between sets)
Step 2: Still using bands from the previous sets, work
up to a heavy single, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 1RM
Deadlift 3RM

GHDs 3x8

BB Rear Leg Elevated Split Squats 4 x 5 each leg (8 RPE)

DAY 2
Front Squat with Belt 1RM paused 7 seconds (7 RPE)
Bench Press 75% x 3, 80% x 3, 85% x 1, 90% x 1
Max Effort Sling Shot Bench Press 2RM
Bench Press (No Sling Shot, Competition 93% x 1, 98% x 1, then 1RM
Grip)
Closegrip Floor Presses with 50lb of 5RM, then -15% x 5+
Chains
Rope Face Pulls (hand to ears) 3 x 12
BB Rows Paused 2 sec on sternum 4x5
DB Fat Grip Overhead Walks 3 x 20yd forwards and backwards

DAY 3
Velocity-Based Buffalo Bar Squats (Box 7 x 2 with 60% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Squat Bottoms 5RM
Dynamic Deadlift 85% for 7 x 2 (60-90 sec rest), work up with singles
(stay under 93%)
Reverse Hypers 4 x 40-50 sec

DAY 4
Velocity-Based Bench (Alternating Grip) 6 x 2 with 55% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Pull-Ups 3 x submaximal reps
Standing Band Rows 3 x 15

DAY 5
Back Squat with Belt Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Max Effort Deadlift Deadlift from 4 Inch Blocks: 1RM
KB RDLs on Belt Squat or KB Swings with 3 x 50 sec
Bands around Hips
Farmers Walk 4 x 30 yd
Plank with Lat Pull 3 x 40 sec each side

DAY 6
Bench Press Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Tricep Superset Nosebreakers x 8 superset with Overhead Extensions x
15: 6 sets (30 sec between sets)
DB Hammer Curls 3 x 10
Pulling Superset Rows x 10 superset with DB Rear Delt Flies x 10: 3 sets

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Most of the strength gains happen during the strength block -
hence the name. The average load will increase during this block
to well over 80% with plenty of time spent above 90% for maximal
gains. The goal is to put in the work during this block to maximize
the one-repetition maxes of the final block. If you want to finish this
program with some personal records, you will need to focus on this
four-week block.

The strength block was always my favorite. I come from a blue-


collar family, so I naturally loved the hard work.

DAY 1
The back squat programming here is how I pushed my maxes
higher and higher as a powerlifter. I’ve explained this and many other
elements in previous sections. If you want to learn the reasoning
behind my programming, I would encourage you to read all the
program explanations. But if you just want to smash weight and
get strong, go at it.

The deadlift on this day is being performed using the max effort
method with a simple three-rep maximum. You will also pause the
first rep at the knee during the first three weeks ending with a pure
three-rep max on week eight.

Let me point this out right now: Here’s the strategy for taking a
repetition maximum. If my three-rep max on deadlift is 500lb for 3, I
would start with 93% of that for 3 (465lb x 3). Then I would attempt
100% + 5-10lb x 3 (510lb x 3). If that were entirely too easy, I might
attempt one more set adding another 10-20lb (530lb x 3).

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GHDs or what some call GHRs (glute ham raises) are great
for hamstring, glute, and low back development. This is the only
exercise where the hamstrings are strengthened as they cross the
hip and the knee. Obviously where the hamstrings cross the hips
is more important for strength, but where they cross the knee is
important for overall knee health.

The rear leg elevated split squats are great for hypertrophy
without loading the joints, and they are great for overall muscular
balance. I love sneaking in unilateral work to prevent any major
asymmetries. If you read Dr. Stu McGill, you will know asymmetries
are responsible for more injuries than any particular weakness.

DAY 2
Day two starts out with my typical recovery squat. I like to throw
in some front squats for powerlifters to maintain their anterior/
posterior balance. Recovery squats aren’t just for recovery. I use
the higher frequency squats to get my athletes more efficient at the
squat. The squat is one exercise that responds very well to higher
frequency. The key is to not crush the joints with similar movements
and high loads all the time. That’s another reason why I switch to
front squats, and that’s why I use the long pause and the low RPE.

You have probably noticed I don’t stick to the pure form of


Westside Barbell’s max effort method. When I am performing a
max effort day on bench press using boards, bands, or a sling shot
like in this program, I always start out warming up to the chest with
straight weight.

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Then I move onto Mark Bell’s Sling Shot. Personally I like the
Sling Shot a little better than boards because it allows for a full
range of motion and the specificity transfers better to raw bench
press. After warming up without the Sling Shot, you will put on your
Sling Shot and work up to the prescribed repetition maximum. If you
don’t have a Sling Shot, I recommend getting one. If you can’t afford
one, then you can use a two-board or three-board press instead.

I end with prescribing a few sets to the chest. This is where I


differ from Westside. If they are doing board presses or any other
max effort exercise, they end with that movement. I like to bring
things back to specificity with full range of motion movements.
This is also a great way to use the PAP method. I set more than
one personal record using this method. This will allow you to
set absolute strength maximums, and it will elicit some major
hypertrophy from repetitions with higher than normal weight. You
can’t beat mechanical loading when it comes to hypertrophy.

We are sticking with the closegrip floor presses as the number


one accessory movement. You will work up to a five-rep maximum,
and then you will perform drop sets ending with a 5+ set. You should
notice a pump for days that will translate into a bigger bench due to
the specificity of the movement.

We’ve already talked about the benefits of the face pulls. You
can perform these on a cable machine with the rope attachment, or
you can use bands. Remember the elbows come straight back, the
humerus externally rotates, and your hands end up by your ears.
You will then perform barbell rows with a two-second pause on or
near the sternum. I see too many people cheating the barbell row,
and sometimes I wonder if the back muscles are engaging at all.
Most of the time it turns into a bentover clean pull, which is good
for the hips… not so much for the back.

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DAY 3
Now we are switching to the buffalo bar for squats. If you don’t
have one, just stick to a straight bar. You can always rotate between
high bar, low bar, and front squat. This uses the velocity-based method,
so I want you to lift with the intent of creating speed throughout
the entire movement. If you don’t have bands, you can use chains
instead. I just like bands because they create even more velocity. If
you don’t have either, you can add the percentages between straight
weight and band tension and just use straight weight.

We move right into the squat bottoms to continue developing


that bottom position. Next is dynamic effort deadlifts where the
name of the game is speed. We finish off with more reverse hypers.
If you focus on reverse hypers, they will allow you to perform heavier
squats and deadlifts than you ever have before. Reverse hypers
increase the capacity of the hip region, which is everything in long
term strength gains.

DAY 4
We are focusing on velocity-based bench press on this day. You
will notice the overall percentages of the pendulum wave are 5%
higher, but this time the band percentage is 10% higher creating
an emphasis on speed strength. The increased band percentage
will increase the eccentric speed, creating a more powerful stretch
reflex and overall faster concentric contraction. Simply put, overall
speed should be faster.

You will also get the deload of the bands, creating a lighter
load on the chest than you had in weeks one to four. This should

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also allow for more speed to be generated at an even faster rate.
However, at the top you will finish with more weight than in week
one. This method allows us to increase loads without decreasing
velocity. On the contrary, we actually increase the velocity with
higher loads. I love the velocity-based work because it also allows
us to work on a component of strength that doesn’t leave the body
destroyed like maximum effort work. We can maintain a higher
frequency without overtraining.

We are finishing the day with some accessory work to keep


the joints strong and stable. The only movement that will create
a lot of muscle damage is the pull-up. Plate lateral raises will
keep the shoulders strong, which is very important for longevity
in powerlifting. Standing band rows are great for hypertrophy and
recovery because they deload during the eccentric contraction.

DAY 5
Day five starts with PAP method back squats. This is the Mash
Method, baby – so it’s the method which bonds all of the programs
in the Mash System. We then move into deadlifts from a six inch
block. Some people choose not to deadlift after squatting, but my
thought has always been you will have to deadlift after squatting
in competition. Look, I understand these squats are high volume,
so they leave you a little tired. But training like this will leave you
feeling like superman during the competition. When everyone else
wants to quit and go home during the deadlift, you will be ready for
personal records.

We are keeping the kettlebell RDLs on the belt squat as a staple


exercise for improving hip extension and for strengthening the

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capacity of the hips and low back. Following that, farmers walks
and plank lat pulls will continue strengthening the musculature
surrounding the spine and pelvis. Dr. Stu McGill would consider
the accessory work on this day as tremendous core stability work.
You might notice there isn’t any sit-ups or crunches. Well, that’s
a topic for another day, or you can read about it in our ebook, No
Weaknesses.

DAY 6
Day six finishes out the week with PAP bench presses. We are
going heavy and hard. A lot of people set personal records with
these waves. One trait it will expose is the amount of strength
endurance one has. Over time the PAP Method will build your
strength endurance, allowing you to work longer in those higher
percentages. That leads to more gains.

The accessory work is more bodybuilding fun. We are continuing


with the triceps volume, pairing nosebreakers with overhead band
or cable triceps extensions. The nosebreakers are also referred to
as skull crushers. You use a basic curl bar to perform a lying triceps
extension, bringing the bar to somewhere between the nose and
forehead. I recommend not breaking a nose or crushing a skull. You
will finish the day with hammer curls, rows, and rear delts. If you
have questions about these basic movements, you can google any
of them. These are movements that have been around for about a
century now.

Once you complete week eight, your strength block is compete,


and now it’s time to lift the biggest weights of the program. The

The Mash System 91


strength block is where the work is done. The competition/absolute
strength block is where the fun happens. It’s time to tighten up the
belt, find some courage, and slap some weight on the bar.

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WEEK 9
DAY 1
Back Squat with Belt (Use 50-100lb of 90% for 2 x 1, 93% for 2 x 1, work up if feeling good, then
Weight Releasers If Possible) 75% for 2 x 3 (2 sec paused speed squats)
Deadlift Competition Stance 80% x 3, 85% x 3, 90% for 2 x 1, 93% for 2 x 1, work up if
feeling good
Wide Goodmornings 3x5
GHDs 4x5
BW Lunges 100m

DAY 2
Front Squat with Belt 1RM paused 10 seconds (7 RPE)
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 85% x 3, 90% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
KB Staggered Carries 3 x 40yd each way

DAY 3
Velocity-Based High Bar Back Squats (Box 6 x 3 with 50% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Back Squat Bottoms 3RM
Sled Drags Forwards 2 x 60 seconds
Sled Drags Backwards 2 x 60 seconds

DAY 4
Velocity-Based Bench (Alternating Grip) 6 x 3 with 50% Bar Weight + 25% Bands (60-90 sec rest
at 0.8m/sec)
Plate Front Raises 3 x 10
T-Bar Rows or Horizontal Bodyweight 3 x 10
Rows with Feet Elevated
Lying DB External Rotation 3 x 10 each arm

DAY 5
Back Squat with Belt Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Max Effort Deadlift Reverse Band Deadlift (Green or Purple Bands): 3RM
Reverse Hypers 3 x 40-55 sec
BB Hip Thrusts with Band Around Knees 3 x 10
Side Planks with Rows 3 x 20 sec each side

DAY 6
Bench Press Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Band Pushdowns 3 x 20 reps
Preacher Curls 3 x 10
Seated Rows 3 x 10

The Mash System 93


WEEK 10
DAY 1
Back Squat with Belt (Use 50-100lb of 93% for 2 x 1, 95% for 2 x 1, work up if feeling good, then
Weight Releasers If Possible) 78% for 2 x 3 (2 sec paused speed squats)
Deadlift Competition Stance 85% x 2, 90% x 2, 93% x2, 95% x 1, work up if feeling
good
Wide Goodmornings 3x5
GHDs 4x5
BW Lunges off

DAY 2
Front Squat with Belt 1RM paused 7 seconds (7 RPE)
Bench Press 75% x 5, 80% x 3, 85% x 1, 88% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 90% x 1, 93% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 sec 3 x 10
Pause at Top)
KB Staggered Carries 3 x 40yd each way

DAY 3
Velocity-Based High Bar Back Squats (Box 7 x 3 with 55% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Back Squat Bottoms 3RM
Sled Drags Forwards 2 x 60 seconds
Sled Drags Backwards 2 x 60 seconds

DAY 4
Velocity-Based Bench (Alternating Grip) 7 x 3 with 55% Bar Weight + 25% Bands (60-90 sec rest
at 0.8m/sec)
Plate Front Raises 3 x 10
T-Bar Rows or Horizontal Bodyweight 3 x 10
Rows with Feet Elevated
Lying DB External Rotation 3 x 10 each arm

DAY 5
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Max Effort Deadlift Reverse Band Deadlift (Green or Purple Bands): 1RM
Reverse Hypers 3 x 40-55 sec
BB Hip Thrusts with Band Around Knees 3 x 10
Side Planks with Rows 3 x 25 sec each side

DAY 6
Bench Press Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Band Pushdowns 3 x 10 reps
Preacher Curls off
Seated Rows 3 x 10

The Mash System 94


WEEK 11
DAY 1
Back Squat with Belt (Use 50-100lb of 93% for 2 x 1, 95% x 1, work up if feeling good, then 78%
Weight Releasers If Possible) x 3 (2 sec paused speed squats)
Deadlift Competition Stance 90% x 2, 93% x 1, work up if feeling good
Wide Goodmornings off
GHDs 3x5
BW Lunges off

DAY 2
Front Squat with Belt 1RM paused 7 seconds (7 RPE)
Bench Press 75% x 5, 80% x 3, 85% x 1, 90% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 93% x 2, 95% x 1, then 85% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
KB Staggered Carries 3 x 40yd each way

DAY 3
Velocity-Based High Bar Back Squats (Box 6 x 2 with 60% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Back Squat Bottoms off
Sled Drags Forwards 2 x 60 seconds
Sled Drags Backwards 2 x 60 seconds

DAY 4
Velocity-Based Bench (Alternating Grip) 6 x 2 with 60% Bar Weight + 25% Bands (60-90 sec rest
at 0.8m/sec)
Plate Front Raises 3 x 10
T-Bar Rows or Horizontal Bodyweight 3 x 10
Rows with Feet Elevated
Lying DB External Rotation 3 x 10 each arm

DAY 5
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Max Effort Deadlift Deadlift from 2 Inch Deficits: 1RM
Reverse Hypers 3 x 30-45 sec
BB Hip Thrusts with Band Around Knees 3 x 10
Side Planks with Rows 3 x 25 sec each side

DAY 6
Bench Press Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Band Pushdowns 3 x 10 reps
Preacher Curls off
Seated Rows 3 x 10

The Mash System 95


WEEK 12
DAY 1
Back Squat with Belt Work up to opener for 2 x 1
Deadlift (Competition Stance) Work up to opener
Wide Goodmornings off
GHDs off
BW Lunges off

DAY 2
Front Squat with Belt off
Bench to Chest off
Max Effort Bench Press Sling Shot off
Bench Press no Sling Shot Competition Work up to opener
Grip
Closegrip Floor Presses with 75lb of off
chains
Chest Supported KB Bat Wing Rows (2 sec 3x5
pause at top)
KB Staggered Carries off

DAY 3
High Bar Squats Box Optional 5 x 3 with straight weight (60-90 sec rest at 0.8m/sec)
Back Squat Bottoms off
Sled Drags Forwards 1 x 60 seconds
Sled Drags Backwards 1 x 60 seconds

DAY 4
Velocity Based Bench (alt. Grip) 5 x 3 with straight weight (60-90 sec rest at 0.8m/sec)
Plate Front Raises off
T-Bar Rows or Horizontal Bodyweight 3 x 10
Rows Feet Elevated
Lying DB External Rotation 3 x 10 each arm

DAY 5
Active Recovery: Bar Work Only, Mobility

DAY 6: COMPETITION DAY


Squat 1RM
Bench Press 1RM
Deadlift 1RM

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These four weeks are designed to peak you for competition. If
you don’t want to compete, that’s cool. Either way this block will
prepare you to hit your maximum lifts. For true champions this
block will be the one you’ve been waiting on. Most strength athletes
compete because they want to show the world they are strong. This
is your time to show everyone what you’ve been working for.

During this block, I want you to focus on warm ups and attempts.
You will perform each heavy day as if you were competing. If you
are competing, you will want to find out the rules of the federation
you plan on competing in. I recommend practicing those rules and
commands in practice. For example, I used to pause each and every
bench press I performed. I actually got better at pausing than touch
and go benching.

Even at national meets, I witness so many rookie mistakes - like


not holding the pause on a bench, taking a step at the top of a squat,
and not holding the deadlift at lockout. If you can’t get these basics
right, it doesn’t matter how strong my program gets you because
you will still receive red lights. “Practice like you play” is a saying
I have lived by my entire life, and it’s a big reason I broke so many
records. Whether you have great genetics or not, you can help your
total by practicing like you play.

DAY 1
Day one begins with my favorite form of post-activation
potentiation: You will be using weight releasers with the back squat.
The percentages are referring only to the weight added to the bar.
You will then add the 50-100lb on top of that. Most of this block
will be spent at 90% or above to prepare you for those maximum

The Mash System 97


attempts. If you don’t have weight releasers, you can either buy
some at EliteFTS or simply use straight weight.

Weight releasers are a great way of overloading the body and


preparing the CNS for heavy loads. I hit my first 805lb raw back
squat using 805lb straight weight plus 100lb of weight releasers.
In my experience it’s the best way to take advantage of maximum
post activation potentiation. PAP is the highest the second a
movement is completed, but with most exercises fatigue has to
be accounted for. With a one-repetition movement like this, there
isn’t a lot of fatigue to account for. Therefore you get all the PAP
without the fatigue.

Some people argue that you can’t use weight releasers in


competition, and I understand. But once I crossed a threshold
using PAP, I was able to duplicate that effort without using PAP.
Now I don’t know if there is enough research on this method to
support my claim scientifically, but I have thirty years of training as
my research. I am assuming that once the CNS has experienced
a certain load throughout a particular range of motion it has the
movement locked in.

With the weight releasers, I recommend using 50lb added weight


if you maximum is below 500lb and 100lb if it’s above 500lb.

The deadlifts are using Prilepin’s Chart to perform optimal loads


as we prepare for maximum lifts. 93% is the magic number I use for
most openers. Once again, you should attack these lifts as if it were
competition day. You will want to use the same warm up attempts
as competition day, so you start to make it one big automatic
response. You want to go into autopilot during a competition.

The Mash System 98


We are continuing to attack the posterior chain during the
first two weeks of the competition block, and then we’ll back
off somewhat during week eleven as we drop the lunges and
goodmornings. We never fully drop accessory movements. If
accessory work has helped you to get strong, why would you drop
it when you need to be the strongest? I learned that from Louie
Simmons and the Chinese.

DAY 2
Day two Starts out with a recovery front squat. You will need
the recovery work more than ever during this block. After the front
squat, you move right into more max effort method benching.
Remember the warm up benches to the chest are setting you up
for later in the workout, so take them seriously. We are using the
Sling Shot to overload the bench, and we are sticking with one-rep
maximums. If you don’t have a Sling Shot, you can use a two-board
instead. However, I love Mark Bell’s Sling Shot because it allows an
overload with a full range of motion. I don’t want you to miss with
the Sling Shot on. Work up to something heavy and stop before you
think you might miss. The whole purpose is to elicit a PAP effect
on the benches without the Sling Shot. You will notice we are again
spending most of our time above 90% with a special emphasis at
the magic 93% that will be around your opener.

The closegrip floor presses stay the staple of the accessory


movements for bench press. I love the specificity of this accessory
movement, and I have always loved the transfer into a bigger bench
press. We are using Dan John’s kettlebell bat wing rows to keep the
scapula stable and strong to prevent shoulder injuries. Not every
movement needs to lead directly to bigger lifts. But if they don’t lead

The Mash System 99


to heavier lifts, they need to either keep the musculature balanced
and healthy, or increase work capacity to allow for future increases
to volume.

DAY 3
Here we have velocity-based method squats. This time we are
using a competition bar with the same pendulum wave. This is
an example of specificity. I love the specialty bar for developing
special strengths, but during the competition block the entire focus
becomes specificity for the meet. We are continuing the max effort
method for the squat bottoms for the first couple of weeks, and then
we are dropping them to allow for full recovery. We are continuing
to drag sleds for the recovery element.

The box for these is optional. I didn’t use the box, but some
people use them well. I will leave that up to you. If your deadlift is
struggling, I would recommend the box because it seems to transfer
well to the squat and deadlift.

DAY 4
Day four is velocity-based bench press day. The percentages for
the pendulum wave are the same as in the first four weeks except
we are deloading on the final week as we taper for competition/
max out day. We are finishing this day with plate front raises for
more shoulder health. I love t-bar rows for back strength. If you
don’t have access to a t-bar, you can also do horizontal bodyweight
rows - or really any row.

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As powerlifters protecting your shoulders is a must. One of the
most common injuries is the rotator cuff tear. A lot of powerlifters
become so internally rotated that the external rotators become
lengthened and weak. I prescribe a lot of external rotation
movements to counter this effect. Lying DB external rotations are a
great way to keep your external rotators strong and healthy.

DAY 5
Day five begins the heavy PAP method for back squats. This
time we are only trying to increase the heavy one-repetition sets
leaving the four-rep sets the same with an AMRAP on weeks nine
and ten for the final set of the four-rep sets. The goal is to maintain
the hypertrophy gained in the prior weeks, and hopefully continue
adding some hypertrophy during this phase.

The max effort deadlift is moving to a full range of motion


in week nine and ten with reverse band deadlifts. The goal is to
set them up where the bands completely deload at the tip-top of
extension. Week eleven moves to a regular straight weight deadlift
from a slight two-inch deficit. I would like to see you work up to at
least your opener from this position.

For Reverse Band Deadlift I recommend using a Green Band for


Deadlifts above 500lb and a Purple Band for Deadlifts below 500lb.
However if you only have one or the other, you could use either.

The accessory movements are joint sparing movements starting


with the reverse hyper. Then we are using more of Bret Contreras’s
hip thrusters but this time with a band around your knees to activate
even more glute fibers. As you can see we are still using a good

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amount of accessory exercises to keep overall muscular balance. We
finish with more Dr. McGill movements. I love performing side planks
with a band row as cross-sectional musculature is recruited, which
is a much more functional way of performing the plank variations.

DAY 6
We continue with PAP method bench press in the same way we
did the back squat. The accessory movements are simply there to
maintain hypertrophy gains and to keep the gym bros satisfied with
a decent pump.

I want you to focus on recovery more than ever during this


phase. The goal is to roll into week 12 feeling the best of the
entire training program. You will notice the accessory work is only
limited on week twelve, but it’s still there. I am just cutting out any
movement that might create excessive muscle damage. Week
twelve is all about 100% full recovery and super-compensation.
It’s time to build back what we have knocked down and destroyed.
This is the beauty of a taper!

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MASH SYSTEM
SUPER TOTAL
Now let’s have some fun with a Super Total Program. This one
combines Olympic weightlifting with powerlifting. Personally the
super total is my favorite. I wish it were more popular of a sport.
I believe it to be the true test of a strength athlete. A super total
demonstrates athleticism, absolute strength, mobility, balance,
power production, kinesthetic awareness, and speed. The winner
of this event is the strongest athlete in my opinion. One of my goals
is to create more opportunities for super total competitions.

You will see this program is a combination of the previous


weightlifting and powerlifting programs. The key is how you
combine the two.

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WEEK 1
DAY 1
Clean and Jerk from Blocks with Bar at Knee 70% for 2 x 3, 75% for 2 x 2, 80% x 2, 85% x 1
Low Bar Back Squat with Belt 5RM (1st rep paused 3 sec), then -15% not paused for 2
x 5 (last set is 5+)
Deadlift (Paused 2 Sec 2 Inches off Floor 70% for 6 x 2, then work up with singles (stay under
and 2 Sec at Knee) 83%)
BB Lunges 3 x 10 each leg (8 RPE)

DAY 2
Snatch from Blocks with Bar at Knee 70% for 2 x 3, 75% for 2 x 2, 80% x 2, 85% x 1
Bench Press 5RM (5 sec pause each rep), then -15% for 2 x 5 (no
pauses)
Closegrip Floor Presses with 25lb of 8RM, then -10% for 2 x 8
Chains
Seated DB Power Cleans 3 x 12
BB Rows Paused 2 Sec on Sternum 3 x 10

DAY 3
Velocity-Based Safety Squat Bar Squats 6 x 3 with 50% Bar Weight + 25% Bands (60-90 sec rest
(Box Optional) at 0.8m/sec)
Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Reverse Hypers 4 x 30-45 sec
KB Bat Wing Rows 3 x 10 (2 sec pause)
KB High Pulls 3 x 10 (lower more slowly than you pull up)

DAY 4
Overhead Squat Variation Max Effort Work up to 75% for 3 x 5 (last set is 5+)
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 (3 sec pauses)

DAY 5
Snatch from High Blocks (Power Position) 3RM starting with 63%
Clean from High Blocks (Power Position) 3RM starting with 63%
Jerk Recoveries 5RM, then -10% for 5

DAY 6
Back Squat with Belt Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Bench Press Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
2 Inch Deficit RDLs with Mini or Light Bands 3 x 8 (progress and end with a 7-8 RPE)
BB Bentover Rows 3 x 10

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WEEK 2
DAY 1
Clean and Jerk from Blocks with Bar at Knee 75% for 2 x 3, 80% for 2 x 2, 85% x 2, 88% x 1
Low Bar Back Squat with Belt 5RM (1st rep paused 3 sec), then -15% not paused for 2
x 5 (last set is 5+)
Deadlift (Paused 2 Sec 2 Inches off Floor 75% for 5 x 2, then work up with singles (stay under
and 2 Sec at Knee) 83%)
BB Lunges 3 x 10 each leg (8 RPE)

DAY 2
Snatch from Blocks Bar at Knee 75% for 3 x 3, 80% for 2 x 2, 85% x 2, 88% x 1
Bench Press 5RM (3 sec pause each rep), then -15% for 2 x 5 (no
pauses, last set 5+)
Closegrip Floor Presses with 25lb of 8RM, then -10% for 2 x 8
Chains
Seated DB Power Cleans 3 x 12
BB Rows Paused 2 sec on Sternum 3 x 10

DAY 3
Velocity-Based Safety Squat Bar Squats 7 x 3 with 55% Bar Weight + 25% Bands (60-90 sec rest
(Box Optional) at 0.8m/sec)
Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Reverse Hypers 4 x 30-45 sec
KB Bat Wing Rows 3 x 10 (2 sec pause)
KB High Pulls 3 x 10 (lower more slowly than you pull up)

DAY 4
Overhead Squat Variation Max Effort Work up to 78% for 3 x 5 (last set is 5+)
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 (3 sec pauses)

DAY 5
Snatch from High Blocks (Power Position) 3RM starting with 63%
Clean from High Blocks (Power Position) 3RM starting with 63%
Jerk Recoveries 5RM, then -10% for 5

DAY 6
Back Squat with Belt Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Bench Press Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
2 Inch Deficit RDLs with Mini or Light Bands 3 x 8 (progress and end with an 8-9 RPE)
BB Bentover Rows 3 x 10

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WEEK 3
DAY 1
Clean and Jerk from Blocks with Bar at Knee 65% for 2 x 3, 70% x 2, 75% for 2 x 1, 80% x 1, 83% x 1
Low Bar Back Squat with Belt 2 x 5 at 90% of 5RM (1st rep paused 1 sec)
Deadlift (Paused 2 Sec 2 Inches off Floor & 65% for 6 x 2
2 Sec at Knee)
BB Lunges 3 x 8 each leg

DAY 2
Snatch from Blocks with Bar at Knee 65% for 2 x 3, 70% x 2, 75% for 2 x 1, 80% x 1, 83% x 1
Bench Press 90% of 5RM (3 sec pause each rep), then -15% for 3 x 5
Closegrip Floor Presses with 25lb of 8RM, then -10% for 2 x 8
Chains
Seated DB Power Cleans 3 x 12
BB Rows Paused 2 Sec on Sternum 3 x 10

DAY 3
Velocity-Based Safety Squat Bar Squats 6 x 3 with 45% Bar Weight + 25% Bands (60-90 sec rest
(Box Optional) at 0.8m/sec)
Push Presses 90% of 5RM for 3 x 5
Reverse Hypers 4 x 30-45 sec
KB Bat Wing Rows 3 x 10 (2 sec pause)
KB High Pulls 3 x 10 (lower more slowly than you pull up)

DAY 4
Overhead Squat Variation Max Effort Work up to 80% for 3 x 5 (last set is 5+)
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 (3 sec pauses)

DAY 5
Snatch from High Blocks (Power Position) 90% of 3RM for 2 x 3
Clean from High Blocks (Power Position) 90% of 3RM for 2 x 3
Jerk Recoveries 5RM, then -10% for 5

DAY 6
Back Squat with Belt Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Bench Press Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
2" Deficit RDLs with Mini or Light Band 3 x 8 (progress and end with an 8-9 RPE)
BB Bentover Rows 3 x 10

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WEEK 4
DAY 1
Clean and Jerk from Blocks with Bar at 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1, then
Knee work up (allowed 1 miss)
Low Bar Back Squat with Belt 5RM, then -15% x 5+
Deadlift (Paused 2 Sec 2 Inches off Floor & 80% for 5 x 2, then work up with singles (stay under 90%,
2 Sec at Knee) no pauses)
BB Lunges 3 x 8 each leg (8 RPE)

DAY 2
Snatch from Blocks with Bar at Knee 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1,
work up ( allowed 1 miss)
Bench Press 5RM (1 sec pause each rep), then -15% x 5+
Closegrip Floor Presses with 25lb of 5RM, then -10% for 2 x 5
Chains
Seated DB Power Cleans 3 x 12
BB Rows Paused 2 Sec on Sternum 3 x 10

DAY 3
Velocity-Based Safety Squat Bar Squats 7 x 2 with 60% Bar Weight + 25% Bands (60-90 sec rest
(Box Optional) at 0.8m/sec)
Push Presses 5RM, then -15% x 5+
Reverse Hypers 4 x 35-50sec
KB Bat Wing Rows 3 x 10 (2 sec pause)
KB High Pulls 3 x 10 (lower more slowly than you pull up)

DAY 4
Overhead Squat Variation Max Effort 5RM
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 (3 sec pauses)

DAY 5
Snatch from High Blocks (Power Position) 1RM (starting with 70%)
Clean from High Blocks (Power Position) 1RM (starting with 70%)
Jerk Recoveries 5RM

DAY 6
Back Squat with Belt Set 1: 88% x 3, rest 2 minutes, then 68% x 10
Set 2: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Set 3: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Bench Press Set 1: 88% x 3, rest 2 minutes, then 68% x 10
Set 2: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Set 3: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
2" Deficit RDLs with Mini or Light Band 3 x 8 (progress and end with a 7-8 RPE)
BB Bentover Rows 3 x 10

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Piecing these workouts together is definitely a form of art.
Since there isn’t a lot research or a long history of super total
competitions, there isn’t a lot to go off of. Here’s what I know. In
weightlifting, we already prescribe our athletes snatch, clean and
jerk, squats, pulls, presses, and accessory work. That means we
are already performing the amount of volume needed to complete
super total training regimens. The biggest difference is the bench
press. Weightlifters are used to performing vertical presses because
bench pressing can lead to mobility issues if prescribed incorrectly.

In the first four weeks we are focusing on hypertrophy. We are


only going to bench twice per week in the first block with another
day reserved for vertical pressing. I would also recommend keeping
the RPE at an 8 or 9 for the first four weeks. The goal is to ease into
the program, and find the balance between the Olympic movements
and mainly the bench press. Squats and pulls are already common
to a weightlifting program, and should aid in progressing the lifts
with increased strength for power output. There aren’t any clean or
snatch pulls to allow for the deadlifts.

The only obstacles that could keep this program from working
are mobility issues caused from the bench press. For most people
this isn’t a problem at all unless you are a world-class bencher
switching to super total. However if you start to notice issues in the
catch of the clean or overhead, back off of the bench press volume
a bit until the issues are corrected.

I was a world-class powerlifter and bench presser after switching


from weightlifting. I made the switch back to a super total program
in 2007. It took two or three months to get my mobility optimal to
complete the lifts, but then it was easy to pair the lifts together. As
long as I was performing snatches and clean and jerks, my mobility

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wasn’t affected by the bench press. It’s amazing how adaptive the
body is to its imposed demands. As long as you use it, you won’t
lose it.

All the movements in the program have been explained already.


If you have questions about them, or you want to know why I am
prescribing them the way that I do, feel free to look back. This plan is
the most exciting strength plan you will ever perform. There is always
something getting better and something that needs improvement.
Super total is a chess match performed with barbells. That’s the
reason I love it the most. Every day is a different challenge, and
something always has room for improvement.

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WEEK 5
DAY 1
Clean and Jerks 70% x 2, 75% for 2 x 2, 80% for 2 x 2, 85% for 2 x 1, 88%
x1
Back Squat Step 1: 3 x 5 with 50% bar weight + 25% band tension
(60-90 sec between sets)
Step 2: Still using bands from the previous sets, work up
to a heavy double, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 2RM with an 8-9
RPE
Deadlift (Paused at Knee) 3RM (1st rep paused 3 sec)
BB Rear Leg Elevated Split Squats 3 x 8 each leg (8 RPE)
GHDs 3x8

DAY 2
Snatch 70% x 2, 75% for 2 x 2, 80% for 2 x 2, 85% for 2 x 1, 88%
x1
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 3RM
Bench Press (No Sling Shot, Competition 88% x 3, 90% for AMRAP
Grip)
Band Pushdowns 3 x 15
Upper Muscular Imbalance Superset Plate Lateral Raises x 10 superset with Bentover Rows
x 5 superset with Band Face Busters x 12: 3 sets

DAY 3
No Hook and No Feet Snatch 65% for 3 x 3, then 3RM
Jerk From Racks (Paused 3 Sec in Catch) 3RM, then -10% for 3 (no pauses)
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 50% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Dynamic Deadlift 75% for 6 x 3 (60-90 sec rest)
Reverse Hypers 4 x 35-50 sec

DAY 4
Heaving Snatch Balance 1RM (5 sec pause), then -20% for 3 reps (not paused)
Velocity-Based Bench (Alternating Grip) 5 x 3 with 45% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Sled Rope Rows 4 x 30 yds
Sled Bear Crawls 4 x 30 yds

DAY 5
Snatch Max Effort Snatch Pull to Snatch to Hang Snatch:1RM
Clean and Jerk Max Effort Clean to Hang Clean to Front Squat to Jerk: 1RM
Front Squat 1RM

DAY 6
Back Squat with Belt Set 1: 88% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Bench Press Set 1: 88% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Deadift Max Effort Deadlift from 6 Inch Blocks: 5RM, then -10% x 5
BB Bentover Rows 4x5

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WEEK 6
DAY 1
Clean and Jerks 70% x 2, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1, 88%
x1
Back Squat Step 1: Å3 x 5 with 55% bar weight + 25% band tension
(60-90 sec between sets)
Step 2: Still using bands from the previous sets, work
up to a heavy double, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 2RM
Deadlift (Paused at Knee) 3RM (1st rep paused 3 sec)
BB Rear Leg Elevated Split Squats 3 x 8 each leg (8 RPE)
GHDs 3x8

DAY 2
Snatch 70% x 2, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1, 88%
x 1, work up (allowed 1 miss)
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 3RM
Bench Press (No Sling Shot, Competition 90% x 1, 93% for AMRAP
Grip)
Band Pushdowns 3 x 15
Upper Muscular Imbalance Superset Plate Lateral Raises x 10 superset with Bentover Rows
x 5 superset with Band Facebusters x 12: 3 sets

DAY 3
No Hook and No Feet Snatch 68% for 3 x 3, then 3RM
Jerk From Racks (Paused 3 Sec in Catch) 3RM, then -10% for 3 (no pauses)
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 55% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Dynamic Deadlift 80% for 6 x 3 (60-90 sec rest)
Reverse Hypers 4 x 35-50 sec

DAY 4
Heaving Snatch Balance 1RM (5 sec pause), then -20% for 3 reps (not paused)
Velocity Based Bench (Alternating Grip) 5 x 3 with 50% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Sled Rope Rows 4 x 30 yds
Sled Bear Crawls 4 x 30 yds

DAY 5
Snatch Max Effort Snatch Pull to Snatch:1RM
Clean and Jerk Max Effort Clean to Front Squat to Jerk: 1RM
Front Squat 1RM

DAY 6
Back Squat with Belt Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6+
Bench Press Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6+
Deadift Max Effort Deadlift from 4 Inch Blocks: 5RM, then -10% x 5
BB Bentover Rows 4x5

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WEEK 7
DAY 1
Clean and Jerks 70% for 2 x 2, 77% for 2 x 2, 83% for 2 x 1, 85% x 1
Back Squat Step 1: 3 x 3 with 60% bar weight + 25% band tension
(60 sec between sets)
Step 2: Still using bands from the previous sets, work up
to a heavy double, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 1RM with an 8-9
RPE
Deadlift (Paused at Knee) 90% of 3RM x 3
BB Rear Leg Elevated Split Squats 3 x 5 each leg (8 RPE)
GHDs 3x8

DAY 2
Snatch 70% for 2 x 2, 77% for 2 x 2, 83% for 2 x 1, 85% x 1
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 90% of 3RM x 3
Bench Press (No Sling Shot, Competition 85% for AMRAP
Grip)
Band Pushdowns 3 x 15
Upper Muscular Imbalance Superset Plate Lateral Raises x 10 superset with Bentover Rows
x 5 superset with Band Face Busters x 12: 3 sets

DAY 3
No Hook and No Feet Snatch 70% for 3 x 3
Jerk From Racks (Paused 3 Sec in Catch) 3RM, then -10% for 3 (no pauses)
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 45% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Dynamic Deadlift 70% for 5 x 3 (60-90 sec rest)
Reverse Hypers 4 x 35-50 sec

DAY 4
Heaving Snatch Balance 1RM (3 sec pause), then -20% for 3 reps (not paused)
Velocity-Based Bench (Altering Grip) 5 x 3 with 40% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Sled Rope Rows 4 x 30 yds
Sled Bear Crawls 4 x 30 yds

DAY 5
Snatch Max Effort 1RM
Clean and Jerk Max Effort 1RM
Front Squat 1RM

DAY 6
Back Squat with Belt Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5+
Bench Press Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5+
Deadift Max Effort Deadlift from 6 Inch Blocks: 3RM, then -10% x 3
BB Bentover Rows 4x5

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WEEK 8
DAY 1
Clean and Jerks 73% x 2, 78% x 2, 83% x 2, 88% x 1, 90% for 2 x 1, work
up (allowed 1 miss)
Back Squat Step 1: 2 x 5 with 50% bar weight + 25% band tension
(60 sec between sets)
Step 2: Still using bands from the previous sets, work
up to a heavy single, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 1RM
Deadlift 3RM
BB Rear Leg Elevated Split Squats 4 x 5 each leg (8 RPE)
GHDs 3x8

DAY 2
Snatch 73% x 2, 78% x 2, 83% x 2, 88% x 1, 90% for 2 x 1, work
up (allowed 1 miss)
Bench Press 75% x 3, 80% x 3, 85% x 1, 90% x 1
Max Effort Sling Shot Bench Press 2RM
Bench Press (No Sling Shot, Competition 93% x 1, 98% x 1, then 1RM
Grip)
Band Pushdowns 3 x 15
Upper Muscular Imbalance Superset Plate Lateral Raises x 10 superset with Bentover Rows
x 5 superset with Band Face Busters x 12: 3 sets

DAY 3
No Hook and No Feet Snatch 70% for 3 x 3
Jerk From Racks (Paused 3 Sec in Catch) 3RM, then -10% for 3 (no pauses)
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 45% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Dynamic Deadlift 70% for 5 x 3 (60-90 sec rest)
Reverse Hypers 4 x 35-50 sec

DAY 4
Heaving Snatch Balance 1RM (3 sec pause)
Velocity-Based Bench (Altering Grip) 6 x 2 with 55% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Sled Rope Rows 4 x 30 yds
Sled Bear Crawls 4 x 30 yds

DAY 5
Snatch Max Effort 1RM
Clean and Jerk Max Effort 1RM
Front Squat 1RM

DAY 6
Back Squat with Belt Set 1: 93% x 1, rest 2 minutes, then 78% x 5
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Bench Press Set 1: 93% x 1, rest 2 minutes, then 78% x 5
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Deadift Max Effort Deadlift from 4 Inch Blocks: 1RM
BB Bentover Rows 4x5

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The strength block is once again where the major gains are
earned. When you put the two sports together, you will need to listen
to your body more than ever. As long as you are honest with yourself,
your body will be able to handle the volume with no problem. I
recommend either sticking with the recommended percentages, or
on days that feel terrible you can even drop the prescribed volume
down 10-20%. Once you feel your body easily recovering from the
workouts, then you can push things a bit more. However with super
total you will need to make wiser decisions than ever before.

DAY 1
You will notice the snatches and clean and jerks are prescribed
with percentages straight from Prilepin’s Chart. We are using the
PAP method for the back squats on day one. The way the squats
are programmed is perfect for the super total plan. It starts with a
velocity emphasis and then moves to a max effort method. That’s
ideal for the speed necessary in weightlifting and the slow strength
required in powerlifting.

DAY 2
For this day, we pair snatch work with some significant bench work.

DAY 3
We are using the conjugate method for the weightlifting
movement prescribed on Wednesdays. We are using the max effort

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method and choosing versions of the lifts to maximize. The “no hook
and no feet” snatches are a grip version of the snatch that will teach
the athlete to keep the bar close, and it will teach them to waste no
time at the top before initiating the movement under the bar.

I love using jerks as a max effort movement because jerks


deserve some individual focus. If you only clean and jerk, it’s hard
to focus on the individual movements involved. If you are bad at
the clean, I recommend spending some time on just cleans. If you
are bad at jerks, they need individual time. Most people need extra
time spent on the jerk, so that’s why they are added here.

DAY 4
On day four we have carefully paired heaving snatch balance
with velocity-based bench press. The heaving snatch balance
guarantees that the upper body is opened up and moving functionally
well. The velocity-based bench presses are easier to recover from
especially since they deload during the most extreme ranges of
motion. Velocity-based benches create way less muscular damage
compared to max effort or PAP method benches. We need the body
moving well for Max Out Friday.

DAY 5
Max Out Friday is handled just like in the weightlifting program.
The first two weeks are complexes, and the last two weeks are
straight up maximum sessions for the snatch and clean and jerk.
There will also be a max effort front squat to improve a more specific

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squat to the Olympic lifts. The front squat will also guarantee proper
positions are maintained.

DAY 6
Day six is dedicated to the powerlifting movements. Friday
belongs to weightlifting. Saturday belongs to powerlifting.

I love dedicating the different days to the individual sports. I


love both sports for very different reasons. I am a different person
when I focus on the Olympic lifts versus when I focus on the
powerlifts. When I am weightlifting, I try to remember the young
athlete who was fast, powerful, and athletic. When I powerlift, I try
to remember the animal I would become trying to squat 1,000lb. I
was ruthless and determined. Nothing could stand in my way. They
were two very different mindsets that I both enjoyed. Hopefully
you will learn to relate.

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WEEK 9
DAY 1
Snatch 70% x 3, 75% x 2, 80% x 2, 85% x 1, 78% x 2, 83% x 1,
88% x 1, 90% x 1
Clean and Jerk 70% x 3, 75% x 2, 80% x 2, 85% x 1, 78% x 2, 83% x 1,
88% x 1, 90% x 1
Back Squat with Belt (50-100lb of Weight 90% for 2 x 1, 93% for 2 x 1, work up if feeling good,
Releasers If Possible) then 75% for 2 x 3 (2 sec paused speed squats)
Deadlift Competition Stance 80% x 3, 85% x 3, 90% for 2 x 1, 93% for 2 x 1, work up
if feeling good

DAY 2
Jerk From Blocks 1RM
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 85% for 3, 90% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
Upper Body Superset Tricep Extentions x 10 superset with BB Curls x10: 3
sets

DAY 3
Power Snatch 65% for 3 x 3, then 3RM
No Hook Hang Clean 60% for 3 x 3, then 3RM
Velocity-Based High Bar Squats (Box 6 x 3 with 50% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Elevated Suitcase Deadlifts 8 reps each side: 3 sets

DAY 4
Warm Up with Overhead Squat Variations Work up to 80% for 1 rep (paused 5 sec)
Velocity-Based Bench (Alternating Grip) 6 x 3 with 50% Bar Weight + 25% Bands (60-90 sec rest
at 0.8m/sec)
Plank Lat Pulls 3 x 20 sec each side
Sled Drags Forwards 70lbs for 25 yds: 4 sets
Sled Drags Backwards 70lbs for 25 yds: 4 sets

DAY 5
Snatch Max Effort Snatch Competition Style (3 attempts)
Clean & Jerk Max Effort Clean and Jerk Competition Style (3 attempts)

DAY 6
Back Squat with Belt Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Bench Press Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Max Effort Deadlift Reverse Band Deadlift (Green or Purple Bands): 3RM
GHDs 3x8

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WEEK 10
DAY 1
Snatch 70% x 2, 75% x 2, 80% x 2, 85% x 1, 88% x 1, work up
(allowed 1 miss)
Clean and Jerk 70% x 2, 75% x 2, 80% x 2, 85% x 1, 88% x 1, work up
(allowed 1 miss)
Back Squat with Belt (50-100lb of Weight 93% for 2 x 1, 95% for 2 x 1, work up if feeling good,
Releasers If Possible) then 78% for 2 x 3 (2 sec paused speed squats)
Deadlift Competition Stance 85% x 2, 90% x 2, 93% x 2, 95% x 1, work up if feeling
good

DAY 2
Jerk From Blocks 1RM
Bench Press 75% x 5, 80% x 3, 85% x 1, 88% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 90% for 1, 93% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
Upper Body Superset Tricep Extentions x 10 superset with BB Curls x 10: 3
sets

DAY 3
Power Snatch 68% for 3 x 3, then 1RM
No Hook Hang Clean 63% for 3 x 3, then 1RM
Velocity-Based High Bar Squats (Box 7 x 3 with 55% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Elevated Suitcase Deadlifts 8 reps each side: 3 sets

DAY 4
Warm Up with Overhead Squat Variations Work up to 83% for 1 rep (paused 5 sec)
Velocity-Based Bench (Alternating Grip) 7 x 3 with 55% Bar Weight + 25% Bands (60-90 sec rest
at 0.8m/sec)
Plank Lat Pulls 3 x 25 sec each side
Sled Drags Forwards 70lbs for 25 yds: 4 sets
Sled Drags Backwards 70lbs for 25 yds: 4 sets

DAY 5
Snatch Max Effort Snatch Competition Style (3 attempts)
Clean and Jerk Max Effort Clean and Jerk Competition Style (3 attempts)

DAY 6
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Bench Press Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Deadift Max Effort Reverse Band Deadlift (Green or Purple Bands): 1RM
GHDs 3x8

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WEEK 11
DAY 1
Snatch Work up to predicted opener for a double
Clean and Jerk Work up to predicted opener for 2 cleans and 1 jerk
Back Squat with Belt (50-100lb of Weight 93% for 2 x 1, 95% x 1, work up if feeling good, then
Releasers If Possible) 78% x 3 (2 sec paused speed squats)
Deadlift Competition Stance 90% x 2, 93% x 1, work up if feeling good

DAY 2
Jerk From Blocks off
Bench Press 75% x 5, 80% x 3, 85% x 1, 90% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 93% for 2, 95% x 1, 1RM, then 85% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
Upper Body Superset Tricep Extentions x 10 superset with BB Curls x 10: 3
sets

DAY 3
Power Snatch 1RM (no misses)
No Hook Hang Clean 1RM (no misses)
Velocity-Based High Bar Squats (Box 6 x 2 with 60% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Elevated Suitcase Deadlifts off

DAY 4
Warm Up with Overhead Squat Variations Work up to 85% for 1 (paused 3 sec)
Velocity-Based Bench (Alternating Grip) 6 x 2 with 60% Bar Weight + 25% Bands (60-90 sec rest
at 0.8m/sec)
Plank Lat Pulls 3 x 30 sec each side
Sled Drags Forwards 70lbs for 25 yds: 4 sets
Sled Drags Backwards 70lbs for 25 yds: 4 sets

DAY 5
Snatch Max Effort Snatch Competition Style (3 attempts)
Clean and Jerk Max Effort Clean and Jerk Competition Style (3 attempts)

DAY 6
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Bench Press Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Deadift Max Effort Deadlift from 2 Inch Deficit: 1RM
GHDs 3x8

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WEEK 12
DAY 1
Snatch Work up to opener
Clean and Jerk Work up to last warm up
Back Squat with Belt (50-100lb of Weight Work up to opener for 2 x 1
Releasers If Possible)
Deadlift Competition Stance Work up to opener

DAY 2
Jerk From Blocks off
Bench Press off
Max Effort Sling Shot Bench Press off
Bench Press (No Sling Shot, Competition Work up to opener
Grip)
Closegrip Floor Presses with 75lb of off
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3x5
Pause at Top)
Upper Body Superset off

DAY 3
Power Snatch 65% for 3 x 2
Power Clean and Jerk 70% for 3 x 1
High Bar Squats (Box Optional) 5 x 3 with 70% Bar Weight
Elevated Suitcase Deadlifts off

DAY 4
Warm Up with Overhead Squat Variations off
Velocity Based Bench (Alternating Grip) 5 x 3 with 70% Bar Weight
Front Squat with Belt 75% x 1
Sled Drags Forwards 70lbs for 25 yds: 4 sets
Sled Drags Backwards 70lbs for 25 yds: 4 sets

DAY 5
Snatch Max Effort off
Clean and Jerk Max Effort off

COMPETITION DAY
Snatch Max
Clean & Jerk Max
Back Squat Max
Bench Press Max
Deadlift Max

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This is where things get tricky. During the peak phase, there
aren’t just two or three movements to focus on. There are five
movements. Really, there are six movements if you count the
clean and jerk as two movements. I love accessory work even
during peak phases, but this becomes a volume nightmare during
super total peaking.

With six movements to peak, accessory movements are


limited to only the necessary movements like rows, GHDs, and
some recovery movements like sled pulls. We use versions of the
contested movements as a majority of the accessory movements.

DAY 1
Day one is reserved for some high volume snatches and clean
and jerks. I recommend staying with the percentages. I don’t want
you to try going up after the 90% no matter how good it might
feel. We finish the day with some Prilepin’s Chart recommended
volume for peaking phases. All of these movements and volume
prescriptions have been discussed already in the prior programs.
The weight releasers should really help to hit some big lifts.

DAY 2
Day 2 we are starting out with a focus on the jerk for the first
two weeks, and then we drop it to allow the body more opportunity
to recover. After the jerks, we are following the same max effort
bench protocol as in the powerlifting program.

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DAY 3
We keep day three simple with max effort versions of the Olympic
lifts. Both versions are designed to keep the total load down due
to their very nature. Power snatches are designed to improve
the rate of force production along with the speed required to pull
underneath and meet the bar in time to decelerate the bar above
parallel. The “no hook hang cleans” are great for grip strength and
timing underneath the bar. We are keeping suitcase deadlifts in the
equation for a couple of weeks to keep your hips and back healthy.

DAY 4
Day 4 is once again pairing an overhead movement with velocity-
based bench press. The only accessory movements are recovery
sled drags and core work. We want the body recovered come Max
Out Friday.

DAY 5
Treat this like a competition day for weightlifting. The goal is to
keep warm ups the same and attempts the same.

DAY 6
Day six is a powerlifting focused day. We are using the PAP
method for the squats and benches. We are using the max effort
method for the performance of deadlifts. You will end up going heavy

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in all three lifts with way more volume than you will experience on
competition day. This is a great way to get in shape for competition.

On competition day or max out day I recommend paying attention


to detail with attempt selection. I suggest opening with something
more conservative than normal. A five-lift meet is a long day. The
last thing that you want to do is bomb out. I recommend opening
with something 5 or 10 kilos less than normal and making a big
jump between the opener and second attempt.

Here’s the way I planned my attempts for a recent super total meet:

Snatch (Max 135kg)


Opener- 120kg
Second 130kg
Third- 136kg

Clean and Jerk (Max 165kg)


Opener- 150kg
Second- 160kg
Third- 166kg

Squat (Max 295kg/650kg)


Opener- 270kg/595lb
Second- 280kg/616lb
Third- 297.5kg/655lb

Bench Press (Max 182kg/400lb)


Opener- 160kg/352lb
Second- 175kg/385lb
Third- 185kg/407lb

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Deadlift (Max 317.5/700lb)
Opener 275kg/606lb
Second 302.5kg/667lb
Third 320kg/705lb

I wasn’t trying for a big personal record on any one exercise, as


I was not willing to sacrifice all the other lifts for one big personal
record. The strategy is to put together a massive total, so the last
thing you want is one movement affecting all the other movements.
This is what makes this sport so fun. Strategy is more important
than ever for this sport.

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MASH SYSTEM ATHLETIC
PERFORMANCE
It’s funny how life takes such unexpected turns. Right now
most of you know me as a weightlifting coach, but up until 2013 I
was a strength and conditioning coach. I worked with high school,
Division I, and Pro athletes from several different sports including
football, basketball, wrestling, soccer, volleyball, swimming, MMA,
rugby, lacrosse, and many more. I’ve worked with some of the most
incredible athletes in the world. Most recently I’ve work with Tommy
Bohanon, starting fullback for the Jacksonville Jaguars, and Cade
Carney, starting running back for Wake Forest University.

When I took the job coaching for MuscleDriver USA, I stopped


coaching this variety of athletes and focused more on weightlifters.
But now I am thrilled to once again be working with athletes as a
strength and conditioning coach. Personally I love the excitement
of working with multiple sports. It keeps my brain constantly
searching for information. Plus it’s exciting to watch the games of
my strength and conditioning athletes. It’s fun to see the difference
your coaching makes on the field.

I work with a solid group of young athletes now. A couple of


them play for a local middle school, Ellis Middle School in Advance,
NC. I went to one of their football games a few weeks ago with
Sarah Johnson, one of my awesome weightlifters and our main
strength and conditioning coach. One of our athletes, Tate Carney,
rushed the ball five times. Three of those runs went for 60+ yard

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touchdowns, and the other two were 15+ yard runs. The other young
athlete is a defensive lineman, and he hit the quarterback so hard
he was taken away in an ambulance. I am not glorifying a young
man getting hurt. I am simply stating what happened. We prepare
our athletes to be unstoppable.

WHAT TRANSLATES TO THE FIELD


We focus on the things that matter. We want our athletes fast,
explosive, mobile, strong, and bulletproof. Every movement we use
is chosen based on those five principles. We don’t have a lot of fat
in our program. Every single lift has a purpose. There is a focus
on high velocity movements like cleans, power snatches, and push
presses. An athlete’s rate of force development can impact their
abilities on the field more than anything. Movements like the clean
or power snatch can impact their ability to develop force much
more than a simple squat. However basic squats paired with solid
Olympic lifting movements work together to develop the most force
at the highest rate.

Back squats are an important part of our program. We program


a type of squat at a rather high frequency. At least four of the days
are a type of squat. That doesn’t mean we are having our athletes
load up a heavy barbell and bang out back squats every day. One
of those days might be an overhead squat, while another day is a
velocity-based squat. The movement pattern itself is important, as
it’s the most functional movement pattern on earth. Athletes who
can sit down into a full squat while maintaining a vertical spine
and proper hip alignment are going to move well on the field every
time. Movement is more important than absolute strength on the
field of play. Amazing movement with amazing strength equals an

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amazing athlete. Tommy Bohanon and Cade Carney demonstrated
both of those traits, and their performance on the field was nothing
short of amazing.

SPEED
We’ve also included the speed, jumping, and agility work we use
to get our athletes ready for the field. When it comes to speed, there
are six elements that are crucial:

• Relative strength
• Absolute strength
• Rate of force development and absorption
• Technique
• Acceleration
• Optimal mobility

Relative strength has everything to do with lean muscle mass.


I tell my guys and gals all the time that weight gain for the sake of
weight gain is a terrible idea. If you put on twenty pounds of fat,
you just got slower and less powerful. It’s all about gaining lean
muscle mass. You can gain all the lean muscle mass you want. Of
course it’s not that easy. If you are an athlete who’s serious about
your performance, nutrition has to be a major component of your
training protocol. Our Eat What You Want guide is a great place to
start if you are clueless regarding nutrition.

To show you the importance of relative strength, one of the


biggest indicators of speed is the pull-up. Pull-ups demonstrate
relative strength better than just about anything else. If you can’t
do ten strict pull-ups, you need to focus on bodyweight movements

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and nutrition. Squatting 600 pounds is awesome, but the ability to
move your own bodyweight is more important on the field.

Absolute strength definitely has its place - especially when it


comes to acceleration. The ability to overcome inertia is directly
correlated with strength. That’s why a lot of linebackers and
defensive linemen can stay with a running back for about ten yards.
Acceleration in sports is more important than maximal speed.
Rarely in sports are you ever at maximal top end speed, but maximal
acceleration is used quite often.

The rate an athlete can develop force and absorb force is the
biggest indicator of athletic ability. This ability can be improved both
in the weight room and during the speed work. In our programming
we designate one entire day per week for this one concept, and
other days will also display aspects of this concept.

Technique is a very important aspect of speed development.


We practice our starts at least three times per week, and we set
aside one day per week to focus on maximal speed or top end
speed. The acceleration phase is easier to affect and is used more
on the field. So we spend a lot of our time on that aspect of speed.
You get more bang for your buck, so to say.

A great way to work on maximal speed is with a self-propelled


treadmill. I love the Woodway Treadmills. I didn’t prescribe any
work on treadmills simply because not many of you have one.
They are pretty darn expensive, so choices have to be made.
They are definitely worth the money if you can swing it simply
because you can cue your athletes the entire time. When they are
running 60 yards down the field, they can only hear you clearly
for the first 10 or so yards. To counter this problem, I choose

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one element of technique to work each maximal speed day like
arm action or posture.

Optimal mobility is very important. Notice that I said optimal.


Stretching just to be stretching is never a great idea. For example,
a certain degree of hamstring tightness is crucial for producing top
end sprints. The tightness produces a lot more force against the
ground, propelling the athlete at a much higher rate than a hyper-
mobile hamstring. The key is focusing on proper movement more
so than some random stretching.

Our athletic performance strength work uses all the Mash System
methods that are present in the weightlifting and powerlifting
programs. You will surely notice some similarities.

Our speed, jumping, and agility work uses the same Mash
System principles along with a few more. Take a look at the first
four weeks of this block, and I will explain more about our speed
exercises and how they work together.

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WEEK 1
DAY 1
Clean from Blocks with Bar at Knee 3RM, then -10% for 3
Back Squat with Belt Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Deadlift (Paused 2 Sec 2 Inches off Floor 70% for 6 x 2, then work up with singles (stay under
and 2 Sec at Knee) 83%)
BB Lunges 3 x 10 each leg (RPE 8)
Max Effort Acceleration Speed Work
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Quadruped Thoracic Extension and 10 each side
Rotation
Hip Flexor Stretch
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Practice Starts with 10m Sprints 4
Half Kneeling 15 Yard Sprint 2 at 80%, 2 at 90%, 2 at max effort

DAY 2
Power Snatch from Blocks with Bar at 3RM, then -10% for 3
Knee
Bench Press 5RM (5 sec pause each rep), then -15% for 2 x 5 (no
pauses)
Closegrip Floor Presses with 25lb of 8RM, then -10% for 2 x 8
Chains
Pull-Ups 4 x submaximal reps
Upper Muscular Imbalance Superset KB Bat Wing Rows for 10 reps (with 2 sec pause)
superset with KB High Pulls for 10 reps (lower more
slowly than you pull up) superset with Seated DB
Power Cleans for 12 reps: 3 sets
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
A-Skip 2
B-Skip 2
Single Leg Jumps 2 x 10 each leg
Forward Roll and Sprint 10 Yards 4
Triple Broad Jump for Distance 4 sets
One Leg Triple Broad Jump (1 Sec Pause 2 sets each leg
when Sticking Each Landing)

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DAY 3
Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Front Squat with Belt 5RM (1st rep paused 3 sec), then -15% for 2 x 5 (not
paused, last set is 5+)
RDLs 3 x 8, progress and end with a 7-8 RPE
Reverse Hypers 4 x 30-45 sec

DAY 4
Overhead Squat Variation Max Effort Work up to 75% for 3 x 5 (last set is 5+)
Unilateral Farmers Walk 3 x 40 yd each hand
Band Pull Throughs 3 x 15
Landmine One Arm Punches 3 x 8 each arm
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
PAP Superset Heavy Sled Drags (4 sec for 10 yards), rest 30 sec,
then Sprint 15 yards: 6 sets (focus on step count, rest
3-4 min between sets)

DAY 5
Clean from High Blocks (Power Position) 3RM, starting with 63%
Velocity-Based Safety Squat Bar Squats 6 x 3 with 50% bar weight + 25% bands (60-90 sec rest
(Box Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Dips 4 x submaximal reps
Barbell Bentover Rows 3 x 10
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Seated Arm Action 3 x 4 seconds
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 20 Yard Sprints (20 Yard Build Up, 4 sets
20 Yard Max Effort, 20 Yard Decelerate)

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WEEK 2
DAY 1
Clean from Blocks with Bar at Knee 3RM, then -10% for 3
Back Squat with Belt Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Deadlift (Paused 2 Sec 2 Inches off Floor 75% for 5 x 2, then work up with singles (stay under
and 2 Sec at Knee) 85%)
BB Lunges 3 x 10 each leg (RPE 8)
Max Effort Acceleration Speed Work
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Quadruped Thoracic Extension and 10 each side
Rotation
Hip Flexor Stretch
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Practice Starts with 10m Sprints 4
Half Kneeling 15 Yard Sprint 2 at 80%, 2 at 90%, 2 at max effort

DAY 2
Power Snatch from Blocks with Bar at 3RM, then -10% for 3
Knee
Bench Press 5RM (3 sec pause each rep), then -15% for 2 x 5 (no
pauses, last set is 5+)
Closegrip Floor Presses with 25lb of 8RM, then -10% for 2 x 8
Chains
Pull-Ups 4 x submaximal reps
Upper Muscular Imbalance Superset KB Bat Wing Rows for 10 reps (with 2 sec pause)
superset with KB High Pulls for 10 reps (lower more
slowly than you pull up) superset with Seated DB
Power Cleans for 12 reps: 3 sets
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
A-Skip 2
B-Skip 2
Single Leg Jumps 2 x 10 each leg
Overhead Med Ball Throws for Distance 4 (rest 45 seconds in between reps)
One Leg Triple Broad Jump (1 Sec Pause 2 sets each leg
when Sticking Each Landing)
One Leg Triple Broad Jump for Distance 2 sets each leg
Side Roll and Sprint 10 Yards 6 sets (sprint alternate direction each set)

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DAY 3
Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Front Squat with Belt 5RM (1st rep paused 3 sec), then -15% for 2 x 5 (not
paused, last set is 5+)
RDLs 3 x 8, progress and end with a 8-9 RPE
Reverse Hypers 4 x 30-45 sec

DAY 4
Overhead Squat Variation Max Effort Work up to 78% for 3 x 5 (last set is 5+)
Unilateral Farmers Walk 3 x 40 yd each hand
Band Pull Throughs 3 x 15
Landmine One Arm Punches 3 x 8 each arm
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
PAP Superset Heavy Sled Drags (4 sec for 10 yards), rest 30 sec,
then Sprint 15 yards: 6 sets (focus on step count, rest
3-4 min between sets, time each sprint)

DAY 5
Clean from High Blocks (Power Position) 3RM, starting with 63%
Velocity-Based Safety Squat Bar Squats 7 x 3 with 55% bar weight + 25% bands (60-90 sec rest
(Box Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Dips 4 x submaximal reps
Barbell Bentover Rows 3 x 10
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Seated Arm Action 3 x 4 seconds
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 20 Yard Sprints (20 Yard Build Up, 4 sets
20 Yard Max Effort, 20 Yard Decelerate)

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WEEK 3
DAY 1
Clean from Blocks with Bar at Knee 90% of 3RM for 2 x 3
Back Squat with Belt Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Deadlift (Paused 2 Sec 2 Inches off Floor 65% for 6 x 2
and 2 Sec at Knee)
BB Lunges 3 x 8 each leg (RPE 8)
Max Effort Acceleration Speed Work
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Quadruped Thoracic Extension and 10 each side
Rotation
Hip Flexor Stretch
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Practice Starts with 10m Sprints 4
Half Kneeling 15 Yard Sprint 2 at 80%, 2 at 90%, 2 at max effort

DAY 2
Power Snatch from Blocks with Bar at 90% of 3RM for 2 x 3
Knee
Bench Press 90% of 5RM (3 sec pause each rep) for 3 x 5
Closegrip Floor Presses with 25lb of 8RM, then -10% for 2 x 8
Chains
Pull-Ups 3 x submaximal reps
Upper Muscular Imbalance Superset KB Bat Wing Rows for 10 reps (with 2 sec pause)
superset with KB High Pulls for 10 reps (lower more
slowly than you pull up) superset with Seated DB
Power Cleans for 12 reps: 3 sets
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
Work on Starts
Single Leg Jumps 2 x 10 each leg
On Knee Med Ball Chest Passes 3x5
One Leg Triple Broad Jump (1 Sec Pause 2 sets each leg
when Sticking Each Landing)
Single Broad Jumps 4 x max distance
Shuttle Run 60 yards (5 yards down and back, 10 yards down and
back, 15 yards down and back)

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DAY 3
Push Presses 90% of 5RM for 3 x 5
Front Squat with Belt 90% of 5RM (1st rep paused 1 sec) for 2 x 5
RDLs 3 x 8, progress and end with a 9-10 RPE
Reverse Hypers 3 x 30-45 sec

DAY 4
Overhead Squat Variation Max Effort Work up to 80% for 3 x 5
Unilateral Farmers Walk 3 x 40 yd each hand
Band Pull Throughs 3 x 15
Landmine One Arm Punches 3 x 8 each arm
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Triple Broad Jump for Distance 3 sets
Build Up Sprints 4 x 40 yards (30 sec rest between sets)
PAP Superset Heavy Sled Drags (4 sec for 10 yards), rest 30 sec,
then Sprint 15 yards: 6 sets (focus on step count, rest
3-4 min between sets, time each sprint)

DAY 5
Clean from High Blocks (Power Position) 90% of 3RM for 2 x 3
Velocity-Based Safety Squat Bar Squats 6 x 3 with 45% bar weight + 25% bands (60-90 sec rest
(Box Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Dips 3 x submaximal reps
Barbell Bentover Rows 3 x 10
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Seated Arm Action 3 x 4 seconds
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 20 Yard Sprints (20 Yard Build Up, 2 sets
20 Yard Max Effort, 20 Yard Decelerate)
40 Yard Dash 2 sets at 90% (practice technique with a focus on start
and mechanics)

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WEEK 4
DAY 1
Clean from Blocks with Bar at Knee 2RM
Back Squat with Belt Set 1: 88% x 3, rest 2 minutes, then 68% x 10
Set 2: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Set 3: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Deadlift (Paused 2 Sec 2 Inches off Floor 80% for 5 x 2, then work up with unpaused singles
and 2 Sec at Knee) (stay under 90%)
BB Lunges 3 x 8 each leg (RPE 8)
Max Effort Acceleration Speed Work
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Quadruped Thoracic Extension and 10 each side
Rotation
Hip Flexor Stretch
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Practice Starts with 20 Yard Sprints 4

DAY 2
Power Snatch from Blocks with Bar at 2RM
Knee
Bench Press 5RM (1 sec pause each rep), then -15% for 5+
Closegrip Floor Presses with 25lb of 5RM, then -10% for 2 x 5
Chains
Pull-Ups 4 x submaximal reps
Upper Muscular Imbalance Superset KB Bat Wing Rows for 10 reps (with 2 sec pause)
superset with KB High Pulls for 10 reps (lower more
slowly than you pull up) superset with Seated DB
Power Cleans for 12 reps: 3 sets
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
One Leg Triple Broad Jump (1 Sec Pause 2 sets each leg
when Sticking Each Landing)
One Leg Triple Broad Jumps for Distance 2 sets each leg
Overhead Med Ball Throws for Distance 2x5
Backwards Roll, Turn, then Sprint 15 Yards 4 sets

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DAY 3
Push Presses 5RM, then -15% for 5+
Front Squat with Belt 5RM, then -15% for 5+
RDLs 3 x 8, progress and end with a 7-8 RPE
Reverse Hypers 3 x 35-50 sec

DAY 4
Overhead Squat Variation Max Effort 5RM
Unilateral Farmers Walk 3 x 40 yd each hand
Band Pull Throughs 3 x 15
Landmine One Arm Punches 3 x 8 each arm
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
PAP Superset Prowler Push for 10 yards (super heavy), rest 30 sec,
then Sprint 15 yards: 6 sets (focus on step count, rest
3-4 min between sets)

DAY 5
Clean from High Blocks (Power Position) Work up to max single, starting with 70%
Velocity-Based Safety Squat Bar Squats 7 x 2 with 60% bar weight + 25% bands (60-90 sec rest
(Box Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 88% x 3, rest 2 minutes, then 68% x 10
Set 2: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Set 3: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Dips 4 x submaximal reps
Barbell Bentover Rows 3 x 10
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Max Effort Dash for Time 2 sets of 30 yards
Max Effort Dash for Time 2 sets of 60 yards

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The strength work uses the exact same methods as the
weightlifting and powerlifting programs. We simply choose the
movements that are most important to athletes, and we choose
the movements that make the most sense to teach. Most strength
and conditioning athletes only have small windows of time
throughout the year to focus on strength and conditioning. In that
case, I don’t recommend taking four weeks to teach a perfect
snatch. Our job is to get these athletes stronger, faster, more
mobile, and more powerful. No one movement can dominate
their training regimen.

There are four movements that I think are completely necessary:


clean, squat, press, and a pull. If you are doing versions (with good
technique and optimal ranges of motion) of these four movements,
then you have a solid program.

So unlike my other programs, we aren’t performing jerks this


first block - and we are sticking with a power snatch as opposed
to a full snatch. If you want to teach a full snatch, I am totally fine
with that. I teach some of my athletes the full snatch. It all depends
on their background, movement patterns, and athleticism. I just
thought I would stick with power snatches for this workout for the
sake of simplicity. You will still get the power output from the power
snatches. I also have overhead squat work later in the week, so the
mobility benefits are still being reached.

One thing I want to point out is the push press. I think most
good strength coaches would agree that push presses are more
important to sports than bench press. The reason is it’s ground-
based by nature. The power originates from the hips and radiates
up through the arms just like a punch or a throw.

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For the speed work, I kept the warm up drills the same throughout
the entire twelve weeks in order to simplify things. If you're unfamiliar
with any of these movements, we've got a video on our YouTube
channel detailing them (You can find it here: https://youtu.be/
EpmUHWqtZ04). Here's how I've organized the speed work:

DAY 1
On day one, our speed work is focusing on acceleration. The
drills are designed to either promote optimal mobility or to teach
optimal technique for sprinting. The 4-position march begins the
dynamic speed warm ups. I have to give 100% credit to my friend,
Coach William Bradley, for this drill. The 4-position is a much faster
way of recovering the leg after extension. Instead of pulling with
the hip flexor, William teaches his athletes to squeeze at the knee
joint to initiate recovery. You will see how we teach this movement
in the video. It takes several months of practice, but this one simple
drill can equal a faster 40 yard dash.

The A-skips and B-skips are fairly common drills. However we


perform these drills into full sprints to learn how to rapidly apply the
drills. Drills are worthless if never applied. It’s also important your
athletes understand why you are doing each drill. If they understand
the why, they are much more likely to focus on the drill.

We practice starts each and every Monday. The start can be


the difference in receiving a scholarship or not - just one-tenth of
a second can be the difference in receiving a scholarship or not.
You must teach your athletes to become masters of the mundane.
Everyone does the big things. Champions do the little things. That
is one of the few absolutes in strength and conditioning.

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We use the max effort method by choosing a drill emphasizing
acceleration to max out on each four-week block. We stick with
an exercise for three weeks straight with the goal of improving the
time each and every week. Studies show the body starts to adapt
to a new stimulus in about three weeks, so in week four we practice
a short sprint for time and pick a new exercise to max out on the
following week.

DAY 2
Day one might be the most important for impressing college
scouts, but day two is the most important for performance on the
field. The athletes who can produce force rapidly and absorb force
quickly are the ones who dominate the field. Guys like Barry Sanders
come to mind when I think about force production and absorption.
This man could start, stop on a dime, and accelerate to full speed
before most defenders could blink. Yeah he had good maximal
speed, but there were people faster than him. However, no one could
stop and start on a dime like him. He made a lot of people tackle
air. On day two, we perform a lot of horizontal, lateral, and vertical
jumps. Some of the jumps are all about force production, some of the
jumps are all about absorption, and some are about absorption and
production. There are also some upper body throws and plyometrics
added in for upper body force production generated from the hips.

DAY 4
The third session of speed and agility work is being performed on
day four of the workout. We are using the PAP method to recruit more
fibers for faster acceleration times. I took this method from Coach

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Joe DeFranco, and I promise it works amazingly well. I recommend
stopping the session if the sprint times start to slow. The entire point
of using the contrast work is maximal acceleration times.

DAY 5
Day five is the one day we spend entirely on maximal speed. The
dynamic warm ups are meant to prepare the athletes for optimal
sprint technique. I use a lot of flying sprints to work on maximal
speeds. Some of the keys are proper posture, eyes straight ahead,
proper arm action, slight forward lean, and 4-position squeeze. Just
like in weightlifting, I recommend using one cue at a time. If you want
to be a good strength and conditioning coach, there are two areas
that can really set you apart: expertise in speed work and nutrition.

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WEEK 5
DAY 1
Clean 3RM, then -10% for 3
Back Squat with Belt Set 1: 88% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Deadlift 3RM (1st rep paused 3 sec at knee)
BB Rear Leg Elevated Split Squats 3 x 8 each leg (RPE 8)
GHDs 3x8
Max Effort Acceleration Speed Work
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Quadruped Thoracic Extension and 10 each side
Rotation
Hip Flexor Stretch
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Practice Starts with 10m Sprints 4
On Belly, Get Up, Sprint 15 Yards 2 at 80%, 2 at 90%, 2 at max effort

DAY 2
Power Snatch 3RM, then -10% for 3
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 3RM
Bench Press (No Sling Shot, Competition 88% x 3, 90% for AMRAP
Grip)
Pull-Ups 4 x submaximal reps
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Band
Pushdowns for 15 reps superset with Band Face
Busters for 12 reps: 3 sets

DAY 3
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
On Knee Med Ball Chest Pass for Distance 2 x 5 (use hips)
24 Inch Box Depth Jump and Touch for 3 x 5 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
Drop, Roll, Sprint 10 Yards, Back Pedal 5 4 sets (roll a different direction each time)
Yards, Sprint 10 Yards
Strength Work
Power Jerks from Rack 3RM, then -10% for 3
Front Squat with Belt Superset with Seated 3RM (1st rep paused 3 sec), then -15% for 2 x 3 (no
Box Jumps with 20lb Vest for 3 x 5 at 80% pauses, last set is 3+)
of Max Height
Dynamic Deadlift (Opposite Stance) 75% for 6 x 3 (60-90 sec rest between sets)
Reverse Hypers 4 x 35-50 sec

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DAY 4
Heaving Snatch Balance 1RM (5 sec pause), then -20% for 3 (not paused)
Plate Lateral Raises 3 x 10
One Arm Overhead Carris with a Fat Grip 3 x 45 sec (increase weight when all sets are
DB completed unbroken)
Sled Rope Rows 4 x 30 yd
Sled Bear Crawls 4 x 30 yd
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
PAP Superset Heavy Sled/Prowler Pushes (4 sec for 10 yards), rest
30 sec, then Sprint 20 yards: 6 sets (focus on step
count, rest 3-4 min between sets)

DAY 5
Clean Max Effort Clean to Hang Clean to Front Squat: 1RM
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 50% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 88% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Dips 4 x submaximal reps
Barbell Bentover Rows 4x5
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Seated Arm Action 3 x 4 seconds
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 30 Yard Sprints (20 Yard Build Up, 4 sets (time the 30 yards)
30 Yard Max Effort, 20 Yard Decelerate)

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WEEK 6
DAY 1
Clean 3RM, then -10% for 3
Back Squat with Belt Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6+
Deadlift 3RM (1st rep paused 3 sec at knee)
BB Rear Leg Elevated Split Squats 3 x 8 each leg (RPE 8)
GHDs 3x8
Max Effort Acceleration Speed Work
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Quadruped Thoracic Extension and 10 each side
Rotation
Hip Flexor Stretch
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Practice Starts with 10m Sprints 4
On Belly, Get Up, Sprint 15 Yards 2 at 80%, 2 at 90%, 2 at max effort

DAY 2
Power Snatch 3RM, then -10% for 3
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 3RM
Bench Press (No Sling Shot, Competition 90% x 1, 93% for AMRAP
Grip)
Pull-Ups 5 x submaximal reps
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Band
Pushdowns for 15 reps superset with Band Face
Busters for 12 reps: 3 sets

DAY 3
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
On Knee Med Ball Chest Pass for Distance 2 x 5 (use hips)
24 Inch Box Depth Jump and Touch for 3 x 5 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
Triple Broad Jump for Distance 4 sets
Strength Work
Power Jerks from Rack 3RM, then -10% for 3
Front Squat with Belt Superset with Seated 3RM (1st rep paused 3 sec), then -15% for 2 x 3 (no
Box Jumps with 20lb Vest for 3 x 6 at 80% pauses, last set is 3+)
of Max Height
Dynamic Deadlift (Opposite Stance) 80% for 6 x 3 (60-90 sec rest between sets), then work
up with singles (stay under 90%)
Reverse Hypers 4 x 35-50 sec

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DAY 4
Heaving Snatch Balance 1RM (5 sec pause), then -20% for 3 (not paused)
Plate Lateral Raises 3 x 10
One Arm Overhead Carris with a Fat Grip 3 x 45 sec (increase weight when all sets are
DB completed unbroken)
Sled Rope Rows 4 x 30 yd
Sled Bear Crawls 4 x 30 yd
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Build Up Sprints 4 x 40 yards (30 sec between sets)
PAP Superset Heavy Sled/Prowler Pushes (4 sec for 10 yards), rest
30 sec, then Sprint 20 yards: 6 sets (focus on step
count, rest 3-4 min between sets)

DAY 5
Clean Max Effort Clean Pull to Clean to Front Squat: 1RM
Velocity-Based Buffalo Bar Squats (Box 7 x 3 with 55% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6+
Dips 5 x submaximal reps
Barbell Bentover Rows 4x5
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Seated Arm Action 3 x 4 seconds
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 30 Yard Sprints (20 Yard Build Up, 4 sets (time the 30 yards)
30 Yard Max Effort, 20 Yard Decelerate)

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WEEK 7
DAY 1
Clean 90% of 3RM for 2 x 3
Back Squat with Belt Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5+
Deadlift 90% of 3RM for 3
BB Rear Leg Elevated Split Squats 4 x 5 each leg (RPE 8)
GHDs 3x8
Max Effort Acceleration Speed Work
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Quadruped Thoracic Extension and 10 each side
Rotation
Hip Flexor Stretch
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Med Ball Chest Pass and Sprint 10 Yards 4
Practice Starts with 10m Sprints 4
On Belly, Get Up, Sprint 15 Yards 2 at 80%, 2 at 90%, 2 at max effort

DAY 2
Power Snatch 90% of 3RM for 2 x 3
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 90% of 3RM for 3 reps
Bench Press (No Sling Shot, Competition 85% for AMRAP
Grip)
Pull-Ups 3 x submaximal reps
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Band
Pushdowns for 15 reps superset with Band Face
Busters for 12 reps: 3 sets

DAY 3
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
On Knee Med Ball Chest Pass for Distance 2 x 5 (use hips)
24 Inch Box Depth Jump and Touch for 3 x 5 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
Forward Roll, Sprint 10 Yards, Shuffle 10 5 sets
Yards, Shuffle 10 Yards
Strength Work
Power Jerks from Rack 3RM, then -10% for 3
Front Squat with Belt Superset with Seated 90% of 3RM (1st rep paused 1 sec) for 2 x 3
Box Jumps with 20lb Vest for 3 x 4 at 80%
of Max Height
Dynamic Deadlift (Opposite Stance) 70% for 5 x 3 (60-90 sec rest between sets)
Reverse Hypers 3 x 35-50 sec

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DAY 4
Heaving Snatch Balance 1RM (3 sec pause), then -20% for 3 (not paused)
Plate Lateral Raises 3 x 10
One Arm Overhead Carris with a Fat Grip 3 x 45 sec (increase weight when all sets are
DB completed unbroken)
Sled Rope Rows 4 x 30 yd
Sled Bear Crawls 4 x 30 yd
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
PAP Superset Heavy Sled/Prowler Pushes (4 sec for 10 yards), rest
30 sec, then Sprint 20 yards: 6 sets (focus on step
count, rest 3-4 min between sets)

DAY 5
Clean Max Effort Clean to Front Squat: 1RM
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 45% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5+
Dips 3 x submaximal reps
Barbell Bentover Rows 4x5
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 30 Yard Sprints (20 Yard Build Up, 2 sets
30 Yard Max Effort, 20 Yard Decelerate)
40 Yard Dash 2 sets at 90% (practice technique, focus on start and
mechanics)

The Mash System 147


WEEK 8
DAY 1
Clean 2RM
Back Squat with Belt Set 1: 93% x 1, rest 2 minutes, then 78% x 5
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Deadlift 3RM
BB Rear Leg Elevated Split Squats 4 x 5 each leg (RPE 8)
GHDs 3x8
Max Effort Acceleration Speed Work
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Quadruped Thoracic Extension and 10 each side
Rotation
Hip Flexor Stretch
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Med Ball Chest Pass and Sprint 10 Yards 4
Practice Starts with 20 Yard Sprints 4

DAY 2
Power Snatch 2RM
Bench Press 75% x 3, 80% x 3, 85% x 1, 90% x 1
Max Effort Sling Shot Bench Press 2RM
Bench Press (No Sling Shot, Competition 93% x 1, 98% x 1, Max
Grip)
Pull-Ups 5 x submaximal reps
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Band
Pushdowns for 15 reps superset with Band Face
Busters for 12 reps: 3 sets

DAY 3
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
On Knee Med Ball Chest Pass for Distance 2 x 5 (use hips)
24 Inch Box Depth Jump and Touch for 3 x 5 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
T-Drill (Set up Cones in "T" Shape. Sprint 10 6 Sets (rest 2:1 between sets)
Yards, Sprint Left 5 Yards, Back Right 10
Yards, Left 5 Yards, Back to Beginning for
Total of 40 Yards)
Strength Work
Power Jerks from Rack 3RM
Front Squat with Belt Superset with Seated 3RM, then -15% for 3+
Box Jumps with 20lb Vest for 3 x 5 at 85%
of Max Height
Dynamic Deadlift (Opposite Stance) 85% for 7 x 2 (60-90 sec rest between sets), then work
up with singles (stay under 93%)
Reverse Hypers 3 x 40-55 sec

The Mash System 148


DAY 4
Heaving Snatch Balance 1RM (3 sec pause)
Plate Lateral Raises 3 x 10
One Arm Overhead Carris with a Fat Grip 3 x 45 sec (increase weight when all sets are
DB completed unbroken)
Sled Rope Rows 3 x 30 yd
Sled Bear Crawls 3 x 30 yd
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
PAP Superset Prowler Pushes (very heavy) for 10 yards, Side Roll,
then Sprint 10 yards: 5 sets (3 minutes between sets)

DAY 5
Clean 1RM
Velocity-Based Buffalo Bar Squats (Box 7 x 2 with 60% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 93% x 1, rest 2 minutes, then 78% x 5
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Dips 5 x submaximal reps
Barbell Bentover Rows 4x5
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Max Effort Dash for Time 2 sets of 30 yards
Max Effort Dash for Time 2 sets of 60 yards

The Mash System 149


Just like the other programs, this is the block that creates the
gains that are manifested in the final block. It’s time to put your
hood up and head down.

One of the movements we are adding is the push jerk. I love


this movement for teaching maximal power output into directional
reversal and force absorption. The athleticism created by performing
the Olympic movements is priceless. If you visit our gym, you would
get to see it first hand. All of my athletes can perform massive
vertical leaps, walk on their hands, perform muscle-ups, and nail
standing back flips. Nathan Damron will amaze you on a daily basis
with the random athletic feats that he tries.

My favorite day of the week during this block is day three. This
day is focused on force absorption and development. We are
working on depth jumps, seated box jumps, and push jerks in the
same day. You should leave this day feeling like you can jump out
of the gym. If you want to be a great athlete, you will want to come
to this session fully engaged and ready to work.

The Mash System 150


WEEK 9
DAY 1
Clean with 2 Sec Pause at Knee 3RM, then -10% for 3
Back Squat with Belt Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Reverse Band Deadlift (Green or Purple 3RM
Bands)
GHDs 4x5
Max Effort Acceleration Speed Work
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Quadruped Thoracic Extension and 10 each side
Rotation
Hip Flexor Stretch
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Practice Starts with 10m Sprints 4
Resisted 10 Yard Sprints (Use Vertimax, 4 sets (rest 3-4 minutes between sets for full recovery)
Bungee, or Sled)
Pushup and Sprint 10 Yards 2

DAY 2
Power Snatch with 2 Sec Pause at Knee 3RM, then -10% for 3
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 85% x 3, 90% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
Arm Superset Triceps Extensions for 10 reps superset with BB Curls
for 10 reps: 3 sets
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
One Leg Triple Broad Jump (1 Sec Pause 3 sets each leg
when Sticking Each Landing)
Ice Skaters with a 35lb KB 3 x 10 each leg
30 Inch Box Depth Jump and Touch for 3 x 5 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
Pro Shuttle Drill (Set up 3 Cones in a 5 sets
Straight Line, Spaced 5 Yards Apart. Start
in Middle Cone, Sprint to Right Cone, Turn
Around, Sprint to Far Cone, then through
the Start Point)

The Mash System 151


DAY 3
Jerk from Blocks 3RM
Front Squat with Belt 2RM, then -15% for 2 x 2 (last set is 2+)
Dynamic Deadlift (Use Strongest Stance) 75% for 6 x 3 (60-90 sec rest between sets, bar speed
goal of 0.8 m/sec)
Elevated Suitcase Deadlifts 3 x 8 each side

DAY 4
Warmup with Overhead Squat Variations Work up to 80% for 1 (paused 5 sec)
Plank Lat Pulls 3 x 20 sec each side
Sled Drags Forwards 70lb for 4 x 25 yd
Sled Drags Backwards 70lb for 4 x 25 yd
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Underhand Overhead Med Ball Toss for 3 x 5 maximum efforts
Height
PAP Superset Heavy Prowler Push (use low handles, minumum 150lb
for 10 yards), rest 30 sec, then Sprint 15 yards: 6 sets
(focus on step count, rest 3-4 min between sets)

DAY 5
Clean Max Effort Clean Competition Style (3 attempts)
Velocity-Based High Bar Squats (Box 6 x 3 with 50% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Rows (Seated, Band, T Bar, or Bentover) 3 x 10
Upper Muscular Imbalance Superset Lateral Raises for 10 reps superset with Plate Raises
for 10 reps: 3 sets
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Seated Arm Action 3 x 4 seconds
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 40 Yard Sprints (20 Yard Build Up, 4 sets (time the 40 yards)
40 Yard Max Effort, 20 Yard Decelerate)
40 Yard Dash 2 sets at 90% (practice technique with a focus on start
and mechanics)

The Mash System 152


WEEK 10
DAY 1
Clean with 2 Sec Pause at Knee 2RM, then -10% for 2
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Reverse Band Deadlift (Green or Purple 1RM
Bands)
GHDs 5x5
Max Effort Acceleration Speed Work
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Quadruped Thoracic Extension and 10 each side
Rotation
Hip Flexor Stretch
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Practice Starts with 10m Sprints 4
Resisted 10 Yard Sprints (Use Vertimax, 4 sets (time each sprint, rest 3-4 minutes between sets
Bungee, or Sled) for full recovery)
Pushup and Sprint 15 Yards 2

DAY 2
Power Snatch with 2 Sec Pause at Knee 2RM, then -10% for 2
Bench Press 75% x 5, 80% x 3, 85% x 1, 88% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 90% x 1, 93% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
Arm Superset Triceps Extensions for 10 reps superset with BB Curls
for 10 reps: 3 sets
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
One Leg Triple Broad Jump (1 Sec Pause 3 sets each leg
when Sticking Each Landing)
Ice Skaters with a 35lb KB 3 x 10 each leg
30 Inch Box Depth Jump and Touch for 3 x 4 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
Cone Zig-Zag Drill (Set up 7 Cones in a Zig- All Sprints x 2, Sprint to Back Pedal x 2, Shuffle to
Zag Pattern, Spaced 5 Yards Apart) Sprint x 2, Karaoke to Sprint x 2

The Mash System 153


DAY 3
Jerk from Blocks 2RM
Front Squat with Belt 1RM, then -20% for 2 x 3
Dynamic Deadlift (Use Strongest Stance) 80% for 6 x 3 (60-90 sec rest between sets, bar speed
goal of 0.8 m/sec), then work up with singles (stay
under 90%)
Elevated Suitcase Deadlifts 3 x 8 each side

DAY 4
Warmup with Overhead Squat Variations Work up to 83% for 1 (paused 5 sec)
Plank Lat Pulls 3 x 25 sec each side
Sled Drags Forwards 70lb for 4 x 25 yd
Sled Drags Backwards 70lb for 4 x 25 yd
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Underhand Overhead Med Ball Toss for 3 x 5 maximum efforts
Height
PAP Superset Heavy Prowler Push (use low handles, minumum 150lb
for 10 yards), rest 30 sec, then Sprint 15 yards: 6 sets
(focus on step count, rest 3-4 min between sets)

DAY 5
Clean Max Effort Clean Competition Style (3 attempts)
Velocity-Based High Bar Squats (Box 7 x 3 with 55% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Rows (Seated, Band, T Bar, or Bentover) 3 x 10
Upper Muscular Imbalance Superset Lateral Raises for 10 reps superset with Plate Raises
for 10 reps: 3 sets
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Seated Arm Action 3 x 4 seconds
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 40 Yard Sprints (20 Yard Build Up, 4 sets (time the 40 yards)
40 Yard Max Effort, 20 Yard Decelerate)

The Mash System 154


WEEK 11
DAY 1
Clean with 2 Sec Pause at Knee 1RM
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Deadlift from 2 Inch Deficit 1RM
GHDs 3x5
Max Effort Acceleration Speed Work
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Quadruped Thoracic Extension and 10 each side
Rotation
Hip Flexor Stretch
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Practice Starts with 10m Sprints 4
Resisted 10 Yard Sprints (Use Vertimax, 4 sets (time each sprint, rest 3-4 minutes between sets
Bungee, or Sled) for full recovery)
Pushup and Sprint 15 Yards 2

DAY 2
Power Snatch with 2 Sec Pause at Knee 1RM
Bench Press 75% x 5, 80% x 3, 85% x 1, 90% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 93% x 2, 95% x 1, max, then 85% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
Arm Superset Triceps Extensions for 10 reps superset with BB Curls
for 10 reps: 3 sets
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
Ice Skaters with a 35lb KB 3 x 10 each leg
30 Inch Box Depth Jump and Touch for 3 x 4 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
Cone Zig-Zag Drill (Set up 7 Cones in a Zig- All Sprints x 2, Sprint to Back Pedal x 2, Shuffle to
Zag Pattern, Spaced 5 Yards Apart) Sprint x 2, Karaoke to Sprint x 2

The Mash System 155


DAY 3
Jerk from Blocks 1RM
Front Squat with Belt 80% of 1RM for 2 x 3
Dynamic Deadlift (Use Strongest Stance) 70% for 5 x 3 (60-90 sec rest between sets, bar speed
goal of 0.8 m/sec)

DAY 4
Warmup with Overhead Squat Variations Work up to 85% for 1 (paused 3 sec)
Plank Lat Pulls 3 x 30 sec each side
Sled Drags Forwards 70lb for 4 x 25 yd
Sled Drags Backwards 70lb for 4 x 25 yd
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Underhand Overhead Med Ball Toss for 3 x 5 maximum efforts
Height
Build Up Sprints 4 x 40 yards (rest 30 sec between sets)
PAP Superset Heavy Prowler Push (use low handles, minumum 150lb
for 10 yards), rest 30 sec, then Sprint 15 yards: 6 sets
(focus on step count, rest 3-4 min between sets)

DAY 5
Clean Max Effort Clean Competition Style (3 attempts)
Velocity-Based High Bar Squats (Box 6 x 2 with 60% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Rows (Seated, Band, T Bar, or Bentover) 3 x 10
Upper Muscular Imbalance Superset Lateral Raises for 10 reps superset with Plate Raises
for 10 reps: 2 sets
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
40 Yard Dash 2 sets at 90% for time
70 Yard Dash 2 sets at max effort for time

The Mash System 156


WEEK 12
DAY 1
Clean Work up to 85% of 1RM for 2 x 1
Back Squat with Belt Work up to 85% for 2 x 2
Deadlift Work up to 85% of 1RM
GHDs 3x5
Max Effort Acceleration Speed Work
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Quadruped Thoracic Extension and 10 each side
Rotation
Hip Flexor Stretch
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Practice Starts with 10m Sprints 4
Broad Jump Max Effort Test

DAY 2
Power Snatch Work up to 85% of 1RM for 2 x 1
Bench Press (Competition Grip) Work up to 85% for 2 x 2
Chest Supported KB Bat Wing Rows (2 Sec 3x5
Pause at Top)
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
Pro Shuttle Drill (Set up 3 Cones in a 3 sets
Straight Line, Spaced 5 Yards Apart. Start
in Middle Cone, Sprint to to Right Cone,
Turn Around, Sprint to Far Cone, then
through the Start Point)
Triple Broad Jump for Distance 4 sets
30 Inch Box Depth Jump and Touch for 3 x 4 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)

The Mash System 157


DAY 3
Front Squat with Belt 80% for 2 x 1
Sled Drags Forwards 70lb for 4 x 25 yd
Sled Drags Backwards 70lb for 4 x 25 yd
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Test Test 40 yard Dash or any other times that are
important to you

DAY 4: OFF

DAY 5
Clean Max
High Bar Back Squats (Box Optional) Max
Bench Press Max
Deadlift Max

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Just like the other workouts, this block is designed to peak you
strength-wise and athletically. I want you cleaning more, squatting
more, jumping higher, and running faster. The biggest difference is
I added a split jerk on day three using the max effort method with
a 3RM. Split jerks are great for athletes because they teach force
absorption recovering from the dip and accelerating into the drive.
They teach force development with the drive portion, and they help
to increase the speed of an athlete’s first step.

This block is designed to peak you in the following movements:

• Pro shuttle agility time


• 40-yard dash
• Triple broad jump
• Max clean
• Max back squat
• Max bench
• Max deadlift

If your sport requires different tests, you could easily alter the
program to match your sport. For example, if you are a baseball
player being timed in the 60yd dash, you could simply increase the
distance of all the linear sprints by 20 yards on maximal speed day.
Also if you can’t perform certain movements like power snatches
or split jerks, simply take them out or replace them with something
that you can do.

I also know that a lot of you have limited time. The strength
portions are written in order of importance. If you don’t have the
time to complete the entire program, cut out the last one or two
accessory movements. You could also cut out the portions of the
speed and agility work that you are best at, so you are left to focus
on your weaknesses.

The Mash System 159


In day one with the acceleration work, for example, you could cut
out the 10m practice starts and the pushup and sprint 15 yard work.
The 10 yard resisted sprints would allow you to practice your start
and work on your acceleration phases, so you could just narrow
the work down to that. This workout was written for athletes with
endless time. It’s ultimately up to you to pick the movements and
exercises that pertain to your strengths and weaknesses.

The Mash System 160


MASH SYSTEM
FUNCTIONAL FITNESS:
MASHFIT
This year I have moved deeper into the arena of functional
fitness. I work with several CrossFitters online now, and I have really
enjoyed the process of adapting the Mash System to the world of
functional fitness. We now have two teenagers who are rocking the
CrossFit world. Nathan Clifton is our 16-year-old phenom who has
already been to the CrossFit Games. We also have 15-year-old Ryan
Grimsland who missed the Games this year by one spot. He ended
up 21st in the world, which left him a frustrating one spot away. We
are working together to make sure that never happens again.

I also started working with Christmas Abbott’s CrossFit Invoke.


We’ve put together a solid group of men and women who are
looking to make a real run on the Games next year. Programming
for an entire team has been a fun challenge, and I can’t wait to see
how they do.

I can’t take full credit for my MashFit Programming. Coach Crystal


McCullough has been assisting me - especially in the Met Con and
Gymnastic sections. Crystal has her Master’s Degree in Nursing
and her CSCS. She’s competed in CrossFit for the last seven years
and holds just about all of their certifications. However, the thing
that makes her so good at it is the fact that she loves it. If you love

The Mash System 161


something, you will immerse yourself in it until you understand it
completely, much like Coach Don McCauley with weightlifting.

The strength portion of the plan utilizes all of the methods I have
discussed earlier in the book. You could say this is a non-fat version
of the super rotal program. Functional fitness programming can be
a complicated matter. These athletes must be strong, conditioned,
athletic, gymnasty, and a little crazy all at the same time. Most
strength programs demonstrate the 80:20 rule. 80% of the gains
are produced by 20% of the exercises. For this MashFit workout, I
focus on the 20%.

I still fit in the important accessory work designed to encourage


muscular balance and core stability. I fit these elements into their
conditioning. I also try to focus on joint sparing movements with as
little eccentric work as possible. If you’re not looking to compete
and/or you don’t have the time to complete the entire program,
you can skip the skills practice portions. You can just focus on the
strength and the met cons.

The Mash System 162


WEEK 1
DAY 1
Clean and Jerks from Blocks with Bar at 70% for 2 x 3, 75% for 2 x 2, 80% x 2, 85% x1
Knee
Velocity-Based Safety Squat Bar Squats 6 x 3 with 50% bar weight + 25% bands (60-90 sec rest
(Box Optional) between sets, bar speed goal of 0.8 m/sec)
BB Bentover Rows 3 x 10
Conditioning: 3 sets: 40 sec on / 20 sec off (score is total reps)
Jumping Lunges, Ball Slams, Burpees

DAY 2
Snatch from Blocks with Bar at Knee 70% for 2 x 3, 75% for 2 x 2, 80% x 2, 85% x1
Bench Press 5RM (5 sec pause each rep), then -15% for 2 x 5 (no
pauses)
Skill Work: Take 5-10 minutes to practice handstand drills
Skill Work: EMOM10:
Odd: 30-45 sec Handstand Walking (scale based on skill level)
Even: 10 unbroken Wall Balls (20lb/14lb) to 10' target
Conditioning: EMOM30:
Rotate through for 6 sets: Row for Calories x 15/12, Air Squats x 30,
Double Unders x 30, Pull-Ups x 10, Bar Hops x 40

DAY 3
Deadlift (Paused 2 Sec 2 Inches off Floor 70% for 6 x 2, then work up with singles (stay under
and 2 Sec at Knee) 83%)
Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Conditioning: 10-8-6-4-2:
Push Press (135lb/95lb), Ab Rollouts with Barbell
Run 100m between each set

DAY 4: OFF OR ACTIVE RECOVERY

DAY 5
Clean from High Blocks (Power Position) 3RM (starting with 63%)
Bench Press Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Gymnastics Strength Work:
7 x 1 Weighted Muscle Up (build to max)
7 x 1 WTD Ring Pushup (build to max)
Muscular Imbalance Work: 3 sets:
Single Arm Bentover DB Row x 10 each side, Overhead Single Arm DB Carry x 50m each arm,
Static Handstand Hold x 20-30 sec (plank hold), Side Plank Reach Through x 10 each side

DAY 6
Snatch from High Blocks (Power Position) 3RM (starting with 63%)
Back Squat with Belt Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Conditioning: 3 Rounds with 90 sec between rounds:
Sled Drags Backwards for 20 yards (start with 75lb/100lb and progress), Sled Drags Forwards
for 20 yards (start with 75lb/100lb and progress), DB Double Overhead Lunges x 10 each leg
(start with 25lb/35lb each hand and progress), KB Staggered Carry for 40 yards
(switch arms halfway, start with 25lb/35lb above and 50lb/70lb below and progress)

The Mash System 163


WEEK 2
DAY 1
Clean and Jerks from Blocks with Bar at 75% for 2 x 3, 80% for 2 x 2, 85% x 2, 88% x1
Knee
Velocity-Based Safety Squat Bar Squats 7 x 3 with 55% bar weight + 25% bands (60-90 sec rest
(Box Optional) between sets, bar speed goal of 0.8 m/sec)
BB Bentover Rows 3 x 10
Conditioning: AMRAP10:
5 Heavy Clusters (165lb/115lb), 10 Burpees over Bar, 15 Abmat Situps

DAY 2
Snatch from Blocks with Bar at Knee 75% for 3 x 3, 80% for 2 x 2, 85% x 2, 88% x1
Bench Press 5RM (3 sec pause each rep), then -15% for 2 x 5 (no
pauses, last set is 5+)
Skill Work: Take 5-10 minutes to practice handstand drills
Skill Work: EMOM12:
Odd: 30-45 sec Handstand Walking (scale based on skill level)
Even: 10 Toes to Bar
Conditioning: 3 Rounds:
Row 1000m, Run 800m, 100 Double Unders

DAY 3
Deadlift (Paused 2 Sec 2 Inches off Floor 75% for 5 x 2, then work up with singles (stay under
and 2 Sec at Knee) 85%)
Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Chipper:
100 Walking Lunge Steps (unweighted), 60 Push-ups, 40 Pull-ups, 20 Push Jerks (115lb/75lb)

DAY 4: OFF OR ACTIVE RECOVERY

DAY 5
Clean from High Blocks (Power Position) 3RM (starting with 63%)
Bench Press Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Gymnastics Strength Work Superset:
Weighted Muscle Up at 80% of max superset with WTD Ring Pushup at 80% of max: 4 sets
Muscular Imbalance Work: 3 sets:
Single Arm Bentover DB Row x 10 each side, Overhead Single Arm DB Carry x 50m each arm,
Static Handstand Hold x 20-30 sec (plank hold), Side Plank Reach Through x 10 each side

DAY 6
Snatch from High Blocks (Power Position) 3RM (starting with 63%)
Back Squat with Belt Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Conditioning: 3 Rounds with 90 sec between rounds:
Sled Drags Backwards for 20 yards (start with ending weight from last week), Sled Drags Forwards
for 20 yards (start with ending weight from last week), DB Double Overhead Lunges x 10 each leg
(start with ending weight from last week), KB Staggered Carry for 40 yards
(switch arms halfway, start with ending weight from last week)
Simple Cardio:
Bike, Rower, or Treadmill for 35 minutes with heartrate at 75% of max

The Mash System 164


WEEK 3
DAY 1
Clean and Jerks from Blocks with Bar at 65% for 2 x 3, 70% x 2, 75% for 2 x 1, 80% x 1, 83% x 1
Knee
Velocity-Based Safety Squat Bar Squats 6 x 3 with 45% bar weight + 25% bands (60-90 sec rest
(Box Optional) between sets, bar speed goal of 0.8 m/sec)
BB Bentover Rows 3 x 10
Conditioning: EMOM10:
Odd: 20 Jump Squats
Even: 15 Toes to Bar (If needed, scale to knees lifted to 90 degrees)

DAY 2
Snatch from Blocks with Bar at Knee 65% for 2 x 3, 70% x 2, 75% for 2 x 1, 80% x 1, 83% x 1
Bench Press 90% of 5RM (3 sec pause each rep) for 3 x 5
Skill Work: Take 5-10 minutes to practice handstand drills
Skill Work: EMOM14:
Odd: 30-45 sec Handstand Walking (scale based on skill level)
Even: 8 Burpees
Conditioning:
Buy in: Row 2000m
50-40-30-20-10: Double Unders, Abmat Sit-ups
Cash out: Run 1 mile

DAY 3
Deadlift (Paused 2 Sec 2 Inches off Floor 65% for 6 x 2
and 2 Sec at Knee)
Push Presses 90% of 5RM for 3 x 5
Conditioning: 10-9-8-7-6-5-4-3-2-1:
Deadlift (245lb/175b), Lateral Barbell Burpees

DAY 4: OFF OR ACTIVE RECOVERY

DAY 5
Clean from High Blocks (Power Position) 90% of 3RM for 2 x 3
Bench Press Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Gymnastics Strength Work:
5 x 2 Strict Muscle Up
5 x 2 Kipping Muscle Up
Muscular Imbalance Work: 4 sets:
Single Arm Bentover DB Row x 10 each side, Overhead Single Arm DB Carry x 50m each arm,
Static Handstand Hold x 20-30 sec (plank hold), Side Plank Reach Through x 10 each side

DAY 6
Snatch from High Blocks (Power Position) 90% of 3RM for 2 x 3
Back Squat with Belt Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Conditioning: 5 Rounds for Max Distance in 60 sec with 60 sec rest between rounds:
Prowler Rope Drag to Low-Handle Prowler Push (180lb/140lb added to prowler)
Simple Cardio:
Bike, Rower, or Treadmill for 40 minutes with heartrate at 75% of max

The Mash System 165


WEEK 4
DAY 1
Clean and Jerks from Blocks with Bar at 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1,
Knee work up (allowed 1 miss)
Velocity-Based Safety Squat Bar Squats 7 x 2 with 60% bar weight + 25% bands (60-90 sec rest
(Box Optional) between sets, bar speed goal of 0.8 m/sec)
Conditioning: 21-15-9:
Power Cleans (50-55% of 1RM), Front Track Lunges with Barbell (using same weight)

DAY 2
Snatch from Blocks with Bar at Knee 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1,
work up (allowed 1 miss)
Bench Press 5RM (1 sec pause each rep), then -15% for 5+
Skill Work: Take 5-10 minutes to practice handstand drills
Skill Work: EMOM10:
Odd: 30-45 sec Handstand Walking (scale based on skill level)
Even: 15 unbroken Wall Balls (20lb/14lb) to 10' target
Conditioning: AMRAP30:
400m Run, 20 Power Snatch (95lb/65lb), 30 Ring Dips, 40 Jumping Lunges, 30 HR Push-ups,
20 Power Cleans (same weight as Power Snatch), 100m Sandbag Front Carry

DAY 3
Deadlift (Paused 2 Sec 2 Inches off Floor 80% for 5 x 2, then work up with singles (no pauses,
and 2 Sec at Knee) stay under 90%)
Push Presses 5RM, then -15% for 5+
Conditioning: 3 Rounds for Time:
25 Air Squats, 10 Push Jerks (155lb/105lb)

DAY 4: OFF OR ACTIVE RECOVERY

DAY 5
Clean from High Blocks (Power Position) 1RM (starting with 70%)
Bench Press Set 1: 88% x 3, rest 2 minutes, then 68% x 10
Set 2: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Set 3: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Gymnastics Strength Work:
5 x 3 Strict Muscle Up
5 x 3 Kipping Muscle Up
Muscular Imbalance Work: 4 sets:
Single Arm Bentover DB Row x 10 each side, Overhead Single Arm DB Carry x 50m each arm,
Static Handstand Hold x 20-30 sec (plank hold), Side Plank Reach Through x 10 each side

DAY 6
Snatch from High Blocks (Power Position) 1RM (starting with 70%)
Back Squat with Belt Set 1: 88% x 3, rest 2 minutes, then 68% x 10
Set 2: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Set 3: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Conditioning: 5 Rounds for Max Distance in 60 sec with 60 sec rest between rounds:
Prowler Rope Drag to Low-Handle Prowler Push (230lb/180lb added to prowler)
Simple Cardio:
Bike, Rower, or Treadmill for 40 minutes with heartrate at 75% of max

The Mash System 166


WEEK 5
DAY 1
Clean and Jerks 70% x 2, 75% for 2 x 2, 80% for 2 x 2, 85% for 2 x 1, 88%
x1
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 50% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Conditioning: For Time:
100 Air Squats, 80 Double Unders, 60 Abmat Sit-ups, 400m Run,
30 Wall Balls (20lb/14lb) to 10' target, 20 Thrusters (125lb/85lb)

DAY 2
Snatch 70% x 2, 75% for 2 x 2, 80% for 2 x 2, 85% for 2 x 1, 88%
x1
Velocity-Based Bench Press (Alternate 5 x 3 with 50% bar weight + 30% bands (60-90 sec rest
Grip) between sets, bar speed goal of 0.8 m/sec)
Gymnastics Skill Work: EMOM6:
5-7 Ring Dips (strict if possible)
Strength Skill Work: 3 sets:
Turkish Get-ups x 3 each side (building in weight if possible)
Conditioning: 10 Rounds for Time:
10 Burpees, 10 Calorie Row, 200m Run

DAY 3
Deadlift 75% for 6 x 3 (60-90 sec rest between sets)
Reverse Hypers 4 x 35-50 sec
Conditioning: 4 Rounds for Time:
10 Deadlifts (225lb/155lb), 20 Box Jumps, 10 Handstand Push-up (to floor)

DAY 4: OFF OR ACTIVE RECOVERY

DAY 5
Jerk from Racks 3RM, then -10% for 3
Bench Press Set 1: 88% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Gymnastics Strength Work: EMOM9:
Rotate through 3 sets: 3-5 Strict Toes to Bar, 3-5 Strict Pull-ups, 3-5 Strict Handstand Pushups
Muscular Imbalance Work: 3 sets:
4-Inch Elevated Suitcase Deadlifts with Kettlebell x 10 each side, Plank Hold for 1 min,
Kettlebell Bottom-up One Arm Carry x 50ft each arm

DAY 6
No Hook and No Feet Snatch 65% for 3 x 3, then 3RM
Back Squat with Belt Set 1: 88% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Deadlift from 6 Inch Blocks 5RM, then -10% for 5
Conditioning: 4 Rounds with 2 min between rounds:
Prowler Pushes for 20 yards at moderate weight

The Mash System 167


WEEK 6
DAY 1
Clean and Jerks 70% x 2, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1, 88%
x 1, work up (allowed 1 miss)
Velocity-Based Buffalo Bar Squats (Box 7 x 3 with 55% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Conditioning: For Time:
400m Run, 30 Kettlebell Swings (70lb/55lb), 20 Chest to Bar Pull-ups, 10 Burpee to Plates

DAY 2
Snatch 70% x 2, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1, 88%
x 1, work up (allowed 1 miss)
Velocity-Based Bench Press (Alternate 5 x 3 with 55% bar weight + 30% bands (60-90 sec rest
Grip) between sets, bar speed goal of 0.8 m/sec)
Gymnastics Skill Work: EMOM8:
Odd: 30 sec Handstand Hold
5-7 Ring Dips
Strength Skill Work: 4 sets:
Turkish Get-ups x 3 each side (building in weight if possible, try to end heavier than last week)
Conditioning: "Abs Gone Bad": 3 Rounds for Total Reps:
1 min Row for Calories, 1 min Sit-ups, 1 min Air Squats,
1 min Russian Twists, 1 min Sit to Stands, 1 min Rest

DAY 3
Deadlift 80% for 6 x 3 (60-90 sec rest between sets), then work
up with singles (stay under 90%)
Reverse Hypers 4 x 35-50 sec
Conditioning: AMRAP20:
50m Bilateral Farmers Carry (55lb/35lb), 10 Wall Balls (20lb/14lb) to 10' target,
10 Sumo Deadlift High Pulls (65lb/45lb), 10 Box Jumps (24"/20")

DAY 4: OFF OR ACTIVE RECOVERY

DAY 5
Jerk from Racks 3RM, then -10% for 3
Bench Press Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Gymnastics Strength Work: EMOM12
Rotate through 4 sets: 3-5 Strict Toes to Bar, 3-5 Strict Pull-ups, 3-5 Strict Handstand Pushups
Conditioning: 4 Rounds: 2 min AMRAP with 2 min rest between rounds:
30 Double Unders, 20 HR Push-ups

DAY 6
No Hook and No Feet Snatch 68% for 3 x 3, then 3RM
Back Squat with Belt Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Deadlift from 4 Inch Blocks 5RM, then -10% for 5
Conditioning: 4 Rounds with 2 min between rounds:
Prowler Pushes for 20 yards at moderate weight (heavier than last week)
200m Walking Lunge Steps

The Mash System 168


WEEK 7
DAY 1
Clean and Jerks 70% for 2 x 2, 77% for 2 x 2, 83% for 2 x1, 85% x 1
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 45% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Conditioning: 5 Rounds for Time:
5 Hang Power Cleans at 85-90% of heaviest clean from earlier, 10 Handstand Push-up

DAY 2
Snatch 70% for 2 x 2, 77% for 2 x 2, 83% for 2 x 1, 85% x 1
Velocity-Based Bench Press (Alternate 5 x 3 with 45% bar weight + 30% bands (60-90 sec rest
Grip) between sets, bar speed goal of 0.8 m/sec)
Gymnastics Skill Work: EMOM9:
Rotate through 3 sets: 25 Double Unders, 30 sec Handstand Hold, 5-7 Ring Dips
Strength Skill Work: 3 sets:
Turkish Get-ups x 5 each side (building in weight if possible)
Conditioning: For Time (Capped at 35 min):
Run 1200 m, 50 Push-ups, 50 Sit-ups, Run 800m, 40 Push-ups, 40 Sit-ups, Run 400m, 30 Push-ups,
30 Sit-ups, Run 200m, 20 Push-ups, 20 Sit-ups, Run 100m, 10 Push-ups, 10 Sit-ups

DAY 3
Deadlift 70% for 5 x 3 (60-90 sec rest between sets)
Reverse Hypers 3 x 35-50 sec
Conditioning: AMRAP5:
10 Toes to Bar, 10 Single Arm Alternating DB/KB Snatch (55lb/35lb)
Rest 5 minutes, then repeat the above AMRAP5.
Total score is combined reps but compare first AMRAP to second AMRAP.

DAY 4: OFF OR ACTIVE RECOVERY

DAY 5
Jerk from Racks 2RM
Bench Press Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5+
Conditioning: For Time:
1500m Row, 50 Wall Balls (20lb/14lb) to 10' target,
40 Chest to Bar Pull-ups, 30 Box Jumps (24"/20"), 20 Burpees

DAY 6
No Hook and No Feet Snatch 70% for 3 x 3
Back Squat with Belt Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5+
Deadlift from 6 Inch Blocks 3RM, then -10% for 3
Conditioning: 4 Rounds with 2 min between rounds:
Prowler Pushes for 30 yards at moderate weight (heavier than last week)
200m Walking Lunge Steps

The Mash System 169


WEEK 8
DAY 1
Clean and Jerks 73% x 2, 78% x 2, 83% x 2, 88% x 1, 90% for 2 x 1, work
up (allowed 1 miss)
Velocity-Based Buffalo Bar Squats (Box 7 x 2 with 60% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Conditioning: AMRAP9:
10 Calorie Row, 10 Power Snatches (95lb/65lb), 10 Box Jumps

DAY 2
Snatch 73% x 2, 78% x 2, 83% x 2, 88% x 1, 90% for 2 x 1, work
up (allowed 1 miss)
Velocity-Based Bench Press (Alternate 6 x 2 with 60% bar weight + 30% bands (60-90 sec rest
Grip) between sets, bar speed goal of 0.8 m/sec)
Conditioning:
Buy in: 5 Muscle Ups
10-8-6-4-2: One Arm Dumbbell Snatch (70lb/55lb, alternating hands) superset with
2-4-6-8-10: Burpees to 45lb Plate
Cash out: 5 Muscle Ups

DAY 3
Deadlift 85% for 7 x 2 (60-90 sec rest between sets), then
workup with singles (stay under 93%)
Reverse Hypers 3 x 40-55 sec
Gymnastics Skill Work: EMOM 12:
Rotate through 3 sets: Pistols x 5 each leg, 25 Double Unders, 30 sec Handstand Hold, 5-7 Ring Dips
Conditioning: Complete as many rounds as possible in 30 minutes
2-4-6-8-10-(keep adding 2 reps each round) and perform 100m Kettbell Carry in between rounds:
Kettlebell Swing, Kettlbell Cleans (alternating hands), Kettlebell Goblet Squats
Use 55lb/35lb kettlebell for all movements

DAY 4: OFF OR ACTIVE RECOVERY

DAY 5
Jerk from Racks 1RM
Bench Press Set 1: 93% x 1, rest 2 minutes, then 78% x 5
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Gymnastics Strength Work: EMOM9:
Rotate through 3 sets: Strict Toes to Bar, Strict Pull-ups, Strict Handstand Push-ups
Muscular Imbalance Work: 4 sets:
Side Plank Reach Through x 12 each side, KB Bottom-up Z Press x 10 each side,
KB High Pull x 10 (lower slowly and pull explosively to clavicle)

DAY 6
No Hook and No Feet Snatch 1RM
Back Squat with Belt Set 1: 93% x 1, rest 2 minutes, then 78% x 5
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Deadlift from 4 Inch Blocks 1RM
Conditioning: 4 Rounds with 2 min between rounds:
Prowler Pushes for 30 yards at moderate weight (heavier than last week)
200m Walking Lunge Steps

The Mash System 170


WEEK 9
DAY 1
Clean and Jerks 70% x 3, 75% x 2, 80% x 2, 85% x 1, 78% x 2, 83% x 1,
88% x 1, 90% x1
Velocity-Based High Bar Squats (Box 6 x 3 with 50% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Conditioning: For Time:
60 Air Squats, 50 Abmat Sit-ups, 40 Box Jumps (24"/20"), 30 HR Push-ups, 20 Burpees, 500m Row

DAY 2
Snatch 70% x 3, 75% x 2, 80% x 2, 85% x 1, 78% x 2, 83% x 1,
88% x 1, 90% x 1
Velocity-Based Bench Press (Alternate 6 x 3 with 50% bar weight + 25% bands (60-90 sec rest
Grip) between sets, bar speed goal of 0.8 m/sec)
Arm Superset Triceps Extensions for 10 reps superset with BB Curls
for 10 reps: 3 sets
Skill Work: Take 10 minutes to work on Handstand Holds
Strength Skill Work: 3 Rounds:
Max Effort Handstand Holds (rest 1:1 in between)
Endurance Conditioning: AMRAP15:
10 Chest to Bar Pull-ups, 10 Wall Balls (20lb/14lb) to 10' target

DAY 3
Deadlift (Competition Stance) 80% x 3, 85% x 3, 90% for 2 x 1, 93% for 2 x 1, work up
if feeling good
Elevated Suitcase Deadlifts 3 x 6 each side
Conditioning: For Time:
10 KB Swings (70lb/53lb), 100m Run

DAY 4: OFF OR ACTIVE RECOVERY

DAY 5
Max Effort Clean and Jerk Competition Style Clean and Jerk (3 Attempts): Max
Bench Press Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Gymnastics Strength Work:
10 Rope Climbs (base on skill level of with or without legs)
Muscular Imbalance Work: 2 sets:
Single Arm Farmer Carry x 50m each arm, Side Plank Reach Through x 10 each side, 20 Face Pulls, 20
Band Pull Aparts, 10 Bentover Barbell Rows
Plank Hold: 2 sets of 60 sec

DAY 6
Max Effort Snatch Competition Style Snatch (3 Attempts): Max
Back Squat with Belt Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Reverse Band Deadlift (Green or Purple 3RM
Bands)
Conditioning: 3 Rounds:
Zercher Carry for 100ft, Overhead KB Waiter Carry for 100 ft each arm
300m Walking Lunge Steps

The Mash System 171


WEEK 10
DAY 1
Clean and Jerks 70% x 2, 75% x 2, 80% x 2, 85% x 1, 88% x 1, work up
(allowed 1 miss)
Velocity-Based High Bar Squats (Box 7 x 3 with 55% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Conditioning: For Time: AMRAP5:
10 Power Cleans (115lb/75lb), 10 Handstand Push-ups
Rest 5 minutes
Conditioning: For Time: AMRAP5:
10 Front Squats (155lb/115lb), 10 Feet Elevated Ring Rows

DAY 2
Snatch 70% x 2, 75% x 2, 80% x 2, 85% x 1, 88% x 1, work up
(allowed 1 miss)
Velocity-Based Bench Press (Alternate 7 x 3 with 55% bar weight + 25% bands (60-90 sec rest
Grip) between sets, bar speed goal of 0.8 m/sec)
Arm Superset Triceps Extensions for 10 reps superset with BB Curls
for 10 reps: 3 sets
Skill Work: EMOM8:
Odd: 5-10 Toes to Bar
Even: Handstand Hold x 30 sec
Endurance Conditioning: 5 Rounds for Time:
15 Pull-ups, 30 Walking Lunge Steps, 45 Double Unders

DAY 3
Deadlift (Competition Stance) 85% x 2, 90% x 2, 93% x 2, 95% x 1, work up if feeling
good
Elevated Suitcase Deadlifts 3 x 6 each side
Conditioning: AMRAP25:
500m Row, 20 HR Push-ups, 15 Deadlifts (225lb/155lb),
Single Arm Farmer Carry 50m each side (55lb/44lb)

DAY 4: OFF OR ACTIVE RECOVERY

DAY 5
Max Effort Clean and Jerk Competition Style Clean and Jerk (3 Attempts): Max
Bench Press Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Gymnastics Strength Work: 2 sets:
Max unbroken Push-ups (chest must touch floor but no resting on floor,
full lockout at top must be achieved)
Muscular Imbalance Work: 3 sets:
10 Strict Leg Raises on Bar, Single Arm Farmer Carry x 50m each arm, Side Plank Reach Through x 10
each side, 20 Face Pulls, 20 Band Pull Aparts, 10 Bentover Barbell Rows
Plank Hold: 2 sets of 60 sec

DAY 6
Max Effort Snatch Competition Style Snatch (3 Attempts): Max
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Reverse Band Deadlift (Green or Purple 1RM
Bands)
Conditioning: 4 Rounds:
2 Rope Climbs (legless if possible), Sled Push for 20 yard with moderate weight
300m Walking Lunge Steps

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WEEK 11
DAY 1
Clean and Jerks Work up to opener for 2 Cleans and 1 Jerk
Velocity-Based High Bar Squats (Box 6 x 2 with 60% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Conditioning: For Time: AMRAP12:
1 Wall Climb, 8 Heavy Kettlebell Swings (70lb/53lb), 12 Box Jumps (20"/18")

DAY 2
Snatch Work up to opener for a double
Velocity-Based Bench Press (Alternate 6 x 2 with 60% bar weight + 25% bands (60-90 sec rest
Grip) between sets, bar speed goal of 0.8 m/sec)
Arm Superset Triceps Extensions for 10 reps superset with BB Curls
for 10 reps: 3 sets
Skill Work: EMOM12:
Rotate through 4 sets: 30 Double Unders, 5-10 Toes to Bar, 30 sec Handstand Hold
Endurance Conditioning: For Time:
500m Row, 25 unbroken Wall Balls (20lb/14lb) to 10' target,
100 Sit-ups, 50 HR Push-ups, 25 Wall Balls, 400m Run

DAY 3
Deadlift (Competition Stance) 90% x 2, 93% x 1, work up if feeling good
Conditioning: 8 Rounds as fast as possible, Rest 2 min between rounds:
250m Row, 5 Tire Flips

DAY 4: OFF OR ACTIVE RECOVERY

DAY 5
Max Effort Clean and Jerk Competition Style Clean and Jerk (3 Attempts): Max
Bench Press Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Gymnastics Strength Work: 2 sets:
1 min strict Pull-ups, 1 minute Wall Walks, rest 2 min
Push Jerks 3RM
Muscular Imbalance Work: 2 sets:
Seated DB Rows x 10 (DB in each hand), Weighted Box Step-ups x 10 each leg, Single Arm DB Strict
Press x 10 each arm, Unilateral Suitcase Deadlifts x 10 each side

DAY 6
Max Effort Snatch Competition Style Snatch (3 Attempts): Max
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Deadlift from 2 Inch Deficit 1RM
Conditioning: 3 Rounds:
Alternating DB Snatch (55lb/40lb) for 5 each arm, Sled Drags Forwards for 50m (moderate to heavy
weight), Sled Drags Backwards for 50m
400m Walking Lunge Steps

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WEEK 12
DAY 1
Clean and Jerks Work up to last Clean and Jerk warm up
Velocity-Based High Bar Squats (Box 5 x 3 with 70% bar weight (60-90 sec rest between
Optional) sets, bar speed goal of 0.8 m/sec)
Conditioning: For Time: 4 Rounds:
Single Arm Overhead KB Squat (55lb/35lb) x 5 each arm, 40 Double Unders,
Single Arm Kettlebell Swing (swing up to eye level, use same KB weight) x 15 each arm

DAY 2
Snatch Work up to Snatch opener
Velocity-Based Bench Press (Alternate 5 x 3 with 70% bar weight (60-90 sec rest between
Grip) sets, bar speed goal of 0.8 m/sec)
Endurance Conditioning: Jerry:
1 mile Run, 2k Row, 1 mile Run

DAY 3
Deadlift (Competition Stance) Work up to opener for 1
Conditioning: AMRAP20:
3 Deadlifts (255lb/165lb), 5 Burpees, 15 Abmat Sit-ups, 100m Sprint

DAY 4: OFF OR ACTIVE RECOVERY

DAY 5
Snatch Max
Clean and Jerk Max

DAY 6
Back Squat Max
Bench Press Max
Deadlift Max
Conditioning: 4 Rounds:
10 Goblet Squats (55lb/35lb), 25 Calorie Row

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CONDITIONING
THAT WON'T CRUSH
YOUR GAINS
A lot of our followers love the barbell. They love to lift heavy and
often. One of the most common questions is, How do I condition
without killing my gains?

There are a few keys:

• Limit the eccentric contractions


• Use joint sparing movements
• Limit muscle damage

If you can do these three things, then you can condition all you
want without loss of gains. Here are a few ways that my athletes
stay conditioned:

WORK CAPACITY: PROWLER WORK


Start with a 45lb plate and a 25lb plate on each handle. Push the
prowler on the high handles for 25 yards. Then, take off the 25lb
plates and push it on the low handles for 25 yards.

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Perform 4 sets. Work on increasing the difficulty each week.
You could do this by adding another 25lb plate, pushing the prowler
farther, adding a set, or performing everything faster.

WORK CAPACITY: SLED DRAGS


70lb - pulling forwards - 4 sets x 25 yards
70lb - pulling backwards - 4 sets x 25 yards
70lb - forwards walk and press - 2 sets x 10 reps
70lb - forwards walk and row - 2 sets x 10 reps

To increase the difficulty of this exercise each week: add 10lb to


25lb, increase the distance by 5 yards, go faster, increase the reps,
or add a set.

WORK CAPACITY: HIIT


Choose a treadmill, rower, or bike.

Push hard for 30 to 90 seconds, then rest for 15 to 60 seconds.


Perform this for a total of 5 to 8 sets. I recommend starting with 45
seconds on and 45 seconds off for 5 sets.

The goal is to progress each week in one way or another. You


could increase resistance, treadmill incline, or RPMs. You could
also add 5 seconds of exercise to each set, decrease the rest time
by 5 seconds, or add a set.

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WORK CAPACITY: SIMPLE CARDIO

Choose a treadmill, rower, or bike.

Exercise for 25 to 35 minutes with a heart rate of 75% to 85% of


your max.

NO WEAKNESSES CONDITIONING: FIRST BLOCK


- MET CON 1

30 sec Bike or Rower Sprint


Unilateral Farmers Walk for 20yd each hand
Unilateral KB Overhead Squats x 5 per hand

3 Rounds is one set, 2 minutes rest between sets, 3 sets

NO WEAKNESSES CONDITIONING: FIRST BLOCK


- MET CON 2

Seated DB Power Cleans x 10


Pull-ups for submaximal reps
Sled Hand over Hand Drags for 40yd

5 Rounds with 60 sec rest between sets

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NO WEAKNESSES CONDITIONING: FIRST BLOCK
- MET CON 3
Double Fat Grip Overhead Dumbbell Walk
Leap Frogs
Zercher Carries
Russian Baby Makers
Prowler Push
Side Lunges

3-4 sets of 30 sec each exercise with 2-3 minutes between sets

NO WEAKNESSES CONDITIONING: FIRST BLOCK


- MET CON 4
Backwards Sled Drags for 20yd
Forwards Sled Drags for 20yd
DB Double Overhead Lunges x 10 each leg
KB Staggered Carry 40 yd (switch arms half way)

5 Rounds with 90 seconds rest

NO WEAKNESSES CONDITIONING: SECOND


BLOCK - MET CON 1
Double Unders or Single Unders for 45 seconds
Bilateral Farmers Walk for 40yd
Sumo Deadlift High Pulls x 10

2 Rounds is one set, 2 minutes rest between sets, 3 sets

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NO WEAKNESSES CONDITIONING: SECOND
BLOCK - MET CON 2
Hang Muscle Snatch x 10
10lb Weighted Pull-ups for submaximal reps
Prowler Hand over Hand Drags for 20yd
Prowler Push (Using Low Handles) for 20yd

5 Rounds with 90 sec rest between sets

NO WEAKNESSES CONDITIONING: SECOND


BLOCK - MET CON 3
Axle Bar Overhead Walks
Hip Flexor Kneeling Lunges
Heavy Med Ball or Object Bear Hug Carry 50/100lb to start
Potato Sack Kettlebell Squat with 5-second pauses in bottom
Bear Crawls
Wide Stance Kettlebell Swings

3-4 sets of 30 sec each exercise with 2-3 minutes between sets

NO WEAKNESSES CONDITIONING: SECOND


BLOCK - MET CON 4
Backwards Sled Drags for 30yd
Forwards Sled Drags for 30yd
DB One Arm OH Lunges x 10 ea leg (alt. arms ea set)
Prowler Push with Sled Drag for 40yd

5 Rounds with 90 seconds rest

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CONCLUSION
I am so excited about this book. It has taken me a lifetime to
settle on a system. I have been training since I was eleven years old,
so that's thirty-three years in the trenches with the barbell. In that
time I have researched and read thousands of pages of literature. I
have personally tried hundreds of methods, techniques, and cues. I
have coached thousands of athletes, and their results have gotten
better each and every year. Now we have arguably produced more
international athletes than any other gym in America. Not to mention
I don’t live in San Francisco or Miami. I live in Advance, NC - so it’s
not like I’m swimming in athletes. We build athletes.

There is nothing more exciting than developing a product that


helps other coaches and athletes become successful. I know this
book will help athletes progress. I know it will help the coaches and
athletes understand why I program the way that I do. Hopefully it will
spark ideas in other coaches to try movements and methods that
are even better than I have prescribed. Giving someone a program
that will help him or her succeed is a great honor for any coach.
However, teaching a coach methods and concepts that might help
them develop something even better is a bigger honor. I want to
do for all of you what Louie Simmons has done for me. I want to
motivate all of you to develop something so good that I will buy it
from you.

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APPENDIX A:
BAND TENSIONS
For some reason, information on the different band tensions are
always hard to find. Remember, these are just averages. If you are
tall, it’s going to add a little more at the top. If you are short, the
bands will add a little less at the top.

Here’s the thing: I recommend just coming close and rounding


down. You can always start just a little lighter and add some weight
after the first two sets.

Squatting:

Blue per side - 200 lb total extra at the top


Green per side - 150 lb total extra at the top
Purple per side -120 lb total extra at the top

Deadlift/Pulling:

Doubled Mini - 220 lb total extra at the top


Doubled Monster - 320 lb total extra at the top

Benching:

Doubled Mini - 120 lb total extra at the top


Doubled Monster - 200 lb total extra at the top

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