Elite Level 6-Day Training Routine

Exercise 1 of 7

Barbell Snatch

Equipment

Barbell

Sets

12

Reps

12*

Rest

--

Play How to

*Perform every minute on the minute for 12 minutes. Follow instructions at bottom of page.

Exercise 2 of 7

Barbell Deadlift

Equipment

Barbell

Sets

3

Reps

2

Rest

30 sec

Play How to

*Use snatch grip. Use 100% of your best snatch weight.

Exercise 3 of 7

Barbell Deadlift

Equipment

Barbell

Sets

3

Reps

1

Rest

30 sec

How to

*Use snatch grip. Use 115% of your best snatch weight.

Exercise 4 of 7

Behind-the-Neck Shoulder Press

Equipment

Sets

--

Reps

2

Rest

30 sec

How to

*Use snatch grip. Work up to a heavy 2-rep max.

Exercise 5 of 7

Back Squat

Equipment

Barbell, Squat Rack

Sets

5

Reps

2*

Rest

60 sec

Play How to

*Increase weight gradually each set.

Exercise 6 of 7

Front Squat

Equipment

Sets

1

Reps

10*

Rest

60 sec

*Use a heavy weight

Exercise 7 of 7

Running Sprint

Equipment

Sets

3

Reps

6*

Rest

2-3 min

How to

*Perform 2 60-sec sprints, rest 3 min, 2 40-sec sprints, rest 2 min, 2 20-sec sprints. Repeat 3 rounds for time. Can be substituted for hill sprints, stationary bike, or stair sprints.