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Oh boy….

DecMash

 

If you are like me you are still feeling the effects of a highly relaxed Christmas vacation…especially with some foods you don’t eat very often.  This little number, created by the inventor of the Mash himself, should help us feel back to normal….It probably just won’t feel that great during.

 

There are only a couple days left of 2014.  Might as well make the most of it.

 

Vivendi Lab. Week 10. Monday.

 

4 Rounds for Time:

4 Power Cleans 205/145

4 Front Squats 205/145

4 Jerks 205/145

 

Rest 10 Min

 

21 Overhead Squats 135/95

21 Chest to Bar Pull Ups

15 Overhead Squats

15 Chest to Bar Pull Ups

9 Overhead Squats

9 Chest to Bar Pull Ups

 

Rest 10 Min

 

2 Rounds for Time

25 Calorie Row

25 Wall Ball Shots 20/14

25 Deadlifts 185/135

25 Handstand Push Ups

 

Notes:

 

The first one is obviously meant to be heavy.  You can tell by the small sets and small number of total reps.  It shouldn’t, however, be EXTREMELY broken up from the get go.  Choose a weight where if it was one time through you feel like you would go unbroken for the whole complex.

 

The overhead squat is a bit heavier than you might normally see at these reps.  Don’t feel like it should be a weight where you know you can go unbroken.  Go a bit heavier and allow a break or 2 per set if necessary.  For the chest to bars, same thing.  If you can, grind it out and get them.  If you are new to chest to bar, do them but lower the number.  Try 15-12-9 or even 12-9-6 if you need to.  No chest to bar, that’s ok.  Make sure you are attempting to hit your chest every time.

 

All of part 3 is pretty manageable.  If 185/135 is not something you could do unbroken when you are fresh, maybe lighten it up a bit. For the handstand push ups (sorry about yesterday…I didn’t know today’s Mash yet) use a box or lower the number if this is going to turn into singles other than the last few reps of the set.

 

 

 

 

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