Nov. 11-17, 2019

Day 1

Triplet – 3 Movement Workout(Conditioning)

Day 2

Clean and/or Jerk Workout (Strength)

Hang Clean, Full Clean, Split Jerk, Push Jerk

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1 etc.

Day 3

Monostructural Sprint Workout (Conditioning)

Monostructural = Run, swim, bike, row

Sprint = efforts take 3 minutes or less

Day 4

Press Workout (Strength)

Bench, Strict, or Push Press

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1 etc.

Day 5

Workout w/ 4 or more movements (Conditioning)

Warm-up and Cool Down

Warm-up: Spend 10 to 20 minutes dynamic stretching and warming up movements in the workout before the workout.

Cool Down: Spend 10 to 20 minutes static stretching after the workout.