Travis Mash 5 day supertotal

To develop strength and performance in both powerlifting (squat, bench, deadlift) and Olympic weightlifting (clean and jerk, snatch).  The base template  (all the classic lifts) was developed by coach Travis Mash. I used his ebook's guidance to add in accessory work. I also swapped conventional deadlift for clean deadlift since that is more of a weakness for me. Feel free to swap that out for regular deadlifts.

To develop strength and performance in both powerlifting (squat, bench, deadlift) and Olympic weightlifting (clean and jerk, snatch).  The base template  (all the classic lifts) was developed by coach Travis Mash. I used his ebook's guidance to add in accessory work. 


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Week 12

Snatch (Barbell)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Hanging Leg Raise

Clean and Jerk

Bench Press (Barbell)

Pec Fly (Dumbbell)

Rear Delt Fly (Dumbbell)

Block Snatch

Front Squat (Barbell)

Pendlay Row

Pull-Up (Bodyweight)

Clean Deadlift

Back Extension (Weighted)

Suitcase Carry

Hang Snatch

Overhead Press (Barbell)

Power Clean And Jerk

 Block Power Clean

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Block Clean

max out week

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