EliteFit Barbell – 12 Week Complex

EliteFit Barbell

WEEK 1

Monday – Day 1

  • Clean + Front Squat + Split Jerk @ 75% (1+1+1) x 5
  • Snatch Deadlift + High-Hang Snatch + Snatch @ 70% (1+1+1) x 5
  • Clean Pull @ 100% x 3 x 5
  • Back Squat @ 75% x 6, 80% x 3,  75% x 6, 85% x 1, 75% x 6, 85% x 1

Tuesday – Day 2

  • Snatch Deadlift + Snatch @ 70%  (2+1) x 5
  • Power Clean + Front Squat + Push Jerk @ 80%  (1+1+1) x 5
  • Overhead Squat @ 80% x 2 x 5
  • Snatch Push Press @ 70% x 5 x 5

Wednesday – Day 3 // REST DAY

Thursday – Day 4

  • Front Squat + Jerk @ 80%  (2+1) x 5
  • Snatch High-Pull + Hang Snatch @ 70%  (1+1) x 5
  • Power Clean @ 75% x 2 x 5
  • Jumping Squat @ 80%  (of back squat) x 3 x 5

Friday – Day 5

  • Snatch @ 75% x 2 x 5
  • Clean Deadlift + High-Hang Clean + Clean @ 70%  (1+1+1) x 5
  • Snatch High-Pull @ 100% x 3 x 5
  • Front Squat @ 75% x 3, 80% x 3, 75% x 3, 85% x 1, 75% x 3, 85% x 1
  • Muscle Snatch 5 x 3 @ 65%

Saturday – Day 6 // REST DAY

Sunday – Day 7

  • Snatch @ 70% x 2, 75% x 2, 80% x 3, 85% x 1, 80% x 2 x 3
  • Clean & Jerk @ 70%  (2+1), 75% x (2+1), 80% x 3, 85% x 1, 80% x (2+1) x 3
  • Back Squat @ 80% x 4, 85% x 1, 80% x 4, 85% x 1, 80% x 4, 90% x 1
  • Push Press @ 70% x 5 x 5

WEEK 2 

Monday – Day 8

  • Clean + Front Squat + Jerk @ 75%  (1+1+1) x 2, 80% x (1+1+1) x 3
  • Snatch Deadlift + High-Hang Snatch + Snatch @ 70%  (1+1+1) x 2, 75% x (1+1+1) x 3
  • Clean Pull @ 100% x 3 x 2, 105% x 3 x 3
  • Back Squat @ 80% x 6, 85% x 1,  80% x 6, 85% x 1, 80% x 6, 90% x 1

Tuesday – Day 9

  • Snatch Deadlift + Snatch @ 70%  (2+1) x 2, 75% x (2+1) x 3
  • Power Clean + Front Squat + Push Jerk @ 80%  (1+1+1) x 2, 85% x (1+1+1) x 3
  • Overhead Squat @ 80% x 2 x 2, 85% x 2 x 3
  • Snatch Push Press @ 70% x 5 x 2, 75% x 5 x 3

Wednesday – Day 10 // REST DAY

Thursday – Day 11

  • Front Squat + Jerk @ 80%  (2+1) x 2, 85% x (2+1) x 3
  • Snatch High-Pull + Hang Snatch @ 70%  (1+1) x 2, 75% x (1+1) x 3
  • Power Clean @ 75% x 2 x 2, 80% x 2 x 3
  • Jumping Squat @ 80% x 3 x 2, 85% x 2 x 3

Friday – Day 12

  • Snatch @ 75% x 2 x 2, 80% x 2 x 3
  • Clean Deadlift + High-Hang Clean + Clean @ 70%  (1+1+1) x 2, 75% x (1+1+1) x 3
  • Snatch High-Pull @ 100% x 3 x 2, 105% x 3 x 3
  • Front Squat @ 80% x 3, 85% x 1, 80% x 3, 85% x 1, 80% x 3, 90% x 1
  • Muscle Snatch 5 x 3 @ 65%

Saturday – Day 13 // REST DAY

Sunday – Day 14

  • Snatch @ 70% x 2, 75% x 2, 80% x 3, 85% x 1, 85% x 2 x 3
  • Clean & Jerk @ 70%  (2+1), 75% x (2+1), 80% x 3, 85% x 1, 85% x (2+1) x 3
  • Back Squat – 80% x 4, 85% x 1, 80% x 4, 90% x 1, 80% x 4, 90% x 1
  • Push Press @ 70% x 5 x 2, 75% x 5 x 3

 WEEK 3 

Monday – Day 15

  • Clean + Front Squat + Jerk – 3RM
  • Snatch Deadlift + High-Hang Snatch + Snatch @ 75%  (1+1+1) x 5
  • Clean Pull @ 105% x 3 x 5
  • Back Squat @ 80% x 6, 85% x 1,  80% x 6, 90% x 1, 80% x 6, 90% x 1

Tuesday – Day 16

  • Snatch Deadlift + Snatch @ 75%  (2+1) x 5
  • Power Clean + Front Squat + Push Jerk – 3RM
  • Overhead Squat – 3RM
  • Snatch Push Press @ 75% x 5 x 5

Wednesday – Day 17 // REST DAY

Thursday – Day 18

  • Front Squat + Jerk – (2+1) RM
  • Snatch High-Pull + Hang Snatch @ 75%  (1+1) x 5
  • Power Clean – 2RM
  • Jumping Squat @ 85% x 2 x 5

Friday – Day 19

  • Snatch – 2RM
  • Clean Deadlift + High-Hang Clean + Clean @ 75%  (1+1+1) x 5
  • Snatch High-Pull @ 105% x 3 x 5
  • Front Squat @ 80% x 3, 85% x 1, 80% x 3, 90% x 1, 80% x 3, 90% x 1
  • Muscle Snatch 5 x 3 @ 65%

Saturday – Day 20 // REST DAY

Sunday – Day 21

  • Snatch @ 70% x 2, 75% x 2, 80% x 3, 85% x 1, 90% x 2 x 2
  • Clean & Jerk @ 70%  (2+1), 75% x (2+1), 80% x 3, 85% x 1, 90% x (2+1) x 2
  • Back Squat – 85% x 4, 90% x 1, 85% x 4, 90% x 1, 85% x 4, 95% x 1
  • Push Press @ 75% x 5 x 5

 WEEK 4

Monday – Day 22

  • Clean & Jerk @ 75% x 1 x 5
  • Snatch Deadlift + High-Hang Snatch @ 70%  (1+1) x 5
  • Clean Deadlift @ 95% x 3 x 3
  • Back Squat @ 75% x 4x 3

Tuesday – Day 23

  • Snatch Deadlift + Snatch @ 70%  (1+1) x 5
  • Power Clean + Push Jerk @ 70%  (1+1) x 5
  • Overhead Squat @ 70% x 1 x 3

Wednesday – Day 24 // REST DAY

Thursday – Day 25

  • Front Squat + Jerk @ 70%  (1+1) x 5
  • Snatch High-Pull + Hang Snatch @ 70% x 2 x 5
  • Power Snatch @ 70% x 1 x 5

Friday – Day 26

  • Snatch @ 75% x 1 x 5
  • Clean Deadlift + High-Hang Clean @ 70% x 1 x 5
  • Snatch Deadlift @ 95% x 3 x 3
  • Front Squat @ 75% x 3 x 3

Saturday – Day 27 // REST DAY

Sunday – Day 28

  • Snatch @ 70% x 1, 75% x 1, 80% x 3, 85% x 1
  • Clean & Jerk @ 70% x 1, 75% x 1, 80% x 3, 85% x 1
  • Back Squat @ 80% x 3 x 3

WEEK 5 

Monday – Day 29

  • Clean & Jerk @ 80%  (2+1) x 5
  • High-Hang Snatch + Snatch @ 75%  (1+1) x 5
  • Clean Deadlift – 110% x 3 x 3
  • Back Squat @ 80% x 4, 85% x 1, 80% x 4, 85% x 1, 80% x 4, 90% x 1

Tuesday – Day 30

  • Snatch Deadlift + Snatch @ 70%  (1+1) x 5
  • Power Clean + Push Jerk @ 70%  (1+1) x 5
  • Overhead Squat @ 90% x 1 x 5
  • Snatch Push Press @ 75% x 5 x 2, 80% x 3 x 3

Wednesday – Day 31 // REST DAY

Thursday – Day 32

  • Front Squat + Jerk @ 85%  (1+1) x 5
  • Snatch High-Pull + Hang Snatch @ 75%  (1+1) x 5
  • Power Clean @ 80%  2 x 5

Friday – Day 33

  • Snatch @ 80% x 2 x 5
  • High-Hang Clean + Clean @ 75%  (1+1) x 5
  • Snatch Deadlift – 110% x 3 x 5
  • Front Squat @ 80% x 3, 85% x 1, 80% x 3, 90% x 1,  80% x 3, 90% x 1
  • Muscle Snatch 5 x 3 @ 65%

Saturday – Day 34 // REST DAY

Sunday – Day 35

  • Snatch @ 70% x 2, 75% x 2, 80% x 3, 85% x 1, 90% x 1 x 3
  • Clean & Jerk @ 70%  (2+1), 75% x (2+1), 80% x 3, 85% x 1, 90% x 1 x 3
  • Back Squat @ 80% x 3, 85% x 1, 80% x 3, 90% x 1, 80% x 3, 90% x 1
  • Push Press @ 75% x 5 x 2, 80% x 3 x 3

 WEEK 6 

Monday – Day 36

  • Clean & Jerk @ 80%  (2+1) x 2, 85% x (2+1) x 3
  • High-Hang Snatch + Snatch @ 75%  (1+1) x 2, 80% x (1+1) x 3
  • Clean Deadlift – 110% x 3 x 2, 115% x 3 x 3
  • Back Squat – 80% x 4, 85% x 1, 80% x 4, 90% x 1, 80% x 4, 90% x 1

Tuesday – Day 37

  • Snatch Deadlift + Snatch @ 70%  (1+1) x 2, 75% x (1+1) x 3
  • Power Clean + Push Jerk @ 80%  (1+1) x 2, 85% x (1+1) x 3
  • Overhead Squat @ 90% x 1 x 5
  • Snatch Push Press @ 80% x 3 x 5

Wednesday – Day 38 // REST DAY

Thursday – Day 39

  • Front Squat + Jerk @ 85%  (1+1) x 2, 90% x (1+1) x 3
  • Snatch High-Pull + Hang Snatch @ 75%  (1+1) x 2, 80% x (1+1) x 3
  • Power Clean @ 80%  2 x 2, 85% x 2 x 3
  • Jump Squat @ 85% x 2 x 2, 90% x 2 x 3

Friday – Day 40

  • Snatch @ 80% x 2 x 2, 85% x 2 x 3
  • High-Hang Clean + Clean @ 75%  (1+1) x 2, 80% x (1+1) x 3
  • Snatch Deadlift – 110% x 3 x 2, 115% x 3 x 3
  • Front Squat – 85% x 3, 90% x 1, 85% x 3, 90% x 1,  85% x 3, 95% x 1
  • Muscle Snatch 5 x 3 @ 65%

Saturday – Day 41 // REST DAY

Sunday – Day 42

  • Snatch @ 70% x 2, 75% x 2, 80% x 3, 85% x 1, 90% x 1 x 3
  • Clean & Jerk @ 70%  (2+1), 75% x (2+1), 80% x 3, 85% x 1, 90% x 1 x 3
  • Back Squat – 80% x 3, 85% x 1, 80% x 3, 90% x 1, 80% x 3, 92% x 1
  • Push Press @ 80% x 3 x 5

WEEK 7 

Monday – Day 43

  • Clean & Jerk – 3RM (2+1)
  • High-Hang Snatch + Snatch @ 80%  (1+1) x 5
  • Clean Deadlift – 115% x 3 x 5
  • Back Squat – 85% x 4, 90% x 1, 85% x 4, 90% x 1, 85% x 4, 95% x 1

Tuesday – Day 44

  • Snatch Deadlift + Snatch @ 75%  (1+1) x 5
  • Power Clean + Push Jerk @ 85%  (1+1) x 5
  • Overhead Squat – 1RM
  • Snatch Push Press @ 80% x 3 x 2, 85% x 3 x 3

Wednesday – Day 45 // REST DAY

Thursday – Day 46

  • Front Squat + Jerk – 2RM (1+1)
  • Snatch High-Pull + Hang Snatch @ 80%  (1+1) x 5
  • Power Clean – 2RM
  • Jump Squat – 90% x 2 x 5

Friday – Day 47

  • Snatch – 2RM
  • High-Hang Clean + Clean @ 80%  (1+1) x 5
  • Snatch Deadlift – 115% x 3 x 5
  • Front Squat @ 85% x 3, 90% x 1, 85% x 3, 95% x 1,  85% x 3, 95% x 1
  • Muscle Snatch 5 x 3 @ 65%

Saturday – Day 48 // REST DAY

Sunday – Day 49

  • Snatch @ 70% x 2, 75% x 2, 80% x 3, 85% x 1, 90% x 1, 95% x 1
  • Clean & Jerk @ 70%  (2+1), 75% x (2+1), 80% x 3, 85% x 1, 90% x 1, 95% x 1
  • Back Squat – 80% x 3, 85% x 1, 80% x 3, 90% x 1, 80% x 3, 92% x 1
  • Push Press @ 80% x 3 x 2, 85% x 3 x 3

WEEK 8 

Monday – Day 50

  • Clean & Jerk @ 75% x 1 x 5
  • Snatch Deadlift + High-Hang Snatch @ 70%  (1+1) x 5
  • Clean Deadlift @ 95% x 3 x 3

Tuesday – Day 51

  • Snatch Deadlift + Snatch @ 70%  (1+1) x 5
  • Power Clean + Push Jerk @ 70%  (1+1) x 5
  • Overhead Squat @ 70% x 1 x 3

Wednesday – Day 52 // REST DAY

Thursday – Day 53

  • Front Squat + Jerk @ 70%  (1+1) x 5
  • Snatch High-Pull + Hang Snatch @ 70%  (1+1) x 5
  • Power Snatch @ 70% x 1 x 5

Friday – Day 54

  • Snatch @ 75% x 1 x 5
  • Clean Deadlift + High-Hang Clean @ 70% x 1 x 5
  • Snatch Deadlift @ 95% x 3 x 3
  • Front Squat @ 75% x 3 x 3

Saturday – Day 55 // REST DAY

Sunday – Day 56

  • Snatch @ 70% x 1, 75% x 1, 80% x 3, 85% x 1
  • Clean & Jerk @ 70% x 1, 75% x 1, 80% x 3, 85% x 1
  • Back Squat @ 80% x 3 x 3

WEEK 9 

Monday – Day 57

  • Snatch – 70% x 2 x 3
  • Clean & Jerk – 70% x (2+1) x 3
  • Front Squat – 75% x 3 x 2

Tuesday – Day 58

  • Hang Snatch @ 70% x 1 x 10
  • Power Clean + Power Jerk @ 70%  (1+1) x 10
  • Snatch Pull @ 85% x 2 x 3

Wednesday – Day 59 // REST DAY

Thursday – Day 60

  • Hang Snatch @ 70% x 1 x 10
  • Power Clean + Power Jerk @ 70%  (1+1) x 10
  • Clean Pull @ 85% x 2 x 3

Friday – Day 61

  • Clean & Jerk – 70% x (2+1) x 3
  • Snatch – 70% x 2 x 3
  • Pause Back Squat @ 70% x 3 x 3

Saturday – Day 62 // REST DAY

Sunday – Day 63

  • Snatch – Heavy Single
  • Clean & Jerk – Heavy Single
  • Front Squat – 80% x 2 x 2

 WEEK 10 

Monday – Day 64

  • Snatch – 75% x 1 x 5
  • Clean & Jerk – 75% x (1+1) x 5
  • Front Squat – 80% x 2 x 2

Tuesday – Day 65

  • Hang Snatch @ 75% x 1 x 10
  • Power Clean + Power Jerk @ 75%  (1+1) x 10
  • Snatch Pull @ 90% x 2 x 3

Wednesday – Day 66 // REST DAY

Thursday – Day 67

  • Hang Snatch @ 75% x 1 x 10
  • Power Clean + Power Jerk @ 75%  (1+1) x 10
  • Clean Pull @ 90% x 2 x 3

Friday – Day 68

  • Clean & Jerk – 75% x (1+1) x 5
  • Snatch – 75% x 1 x 5
  • Pause Back Squat @ 70% x 3, 75% x 3 x 2

Saturday – Day 69 // REST DAY

Sunday – Day 70

  • Snatch – 75% x 1 x 5
  • Clean & Jerk – 75% x (1+1) x 5
  • Front Squat – 85% x 2 x 2

WEEK 11 

Monday – Day 71

  • Snatch – 80% x 3 x 3
  • Clean & Jerk – 80% x (1+1) x 3
  • Front Squat – 85% x 2 x 2

Tuesday – Day 72

  • Hang Snatch @ 75% x 1 x 10
  • Power Clean + Power Jerk @ 75%  (1+1) x 10
  • Snatch Pull @ 80% x 2, 85% x 2, 90% x 2

Wednesday – Day 73 // REST DAY

Thursday – Day 74

  • Hang Snatch @ 75% x 1 x 10
  • Power Clean + Power Jerk @ 75%  (1+1) x 10
  • Clean Pull @ 80% x 2, 85% x 2, 90% x 2

Friday – Day 75

  • Clean & Jerk – 80% x (1+1) x 3
  • Snatch – 80% x 3 x 3
  • Pause Back Squat @ 75% x 3 x 3

Saturday – Day 76 // REST DAY

Sunday – Day 77

  • Snatch – 80% x 3 x 3
  • Clean & Jerk – 80% x (1+1) x 3
  • Front Squat – 85% x 2 x 2

WEEK 12 

Monday – Day 78

  • Snatch @ 80% x 3, 85% x 1, 90% x 1, 85% x 1 x 2
  • Clean & Jerk @ 80% x 3, 85% x 1, 90% x 1
  • Clean Pull @ 85% x 2 x 2
  • Back Squat @ 80% x 2, 85% x 2 x 2

Tuesday – Day 79

  • Hang Snatch @ 75% x 1 x 6
  • Power Clean + Power Jerk @ 75%  (1+1) x 6

Wednesday – Day 80 // REST DAY

Thursday – Day 81

  • Snatch @ 70% x 1 x 5
  • Power Clean + Power Jerk @ 70%  (1+1) x 5

Friday – Day 80

  • Snatch @ 80% x 3, 85% x 1 x 3
  • Clean & Jerk @ 80% x 3, 85% x 1
  • Snatch Pull @ 80% x 2 x 2
  • Front Squat @ 75% x 2, 80% x 3, 85% x 1

Saturday – Day 83 // REST DAY

Sunday – Day 84

  • Snatch – 1 RM
  • Clean & Jerk – 1 RM
  • Front Squat – 1 RM