Day 1
Couplet – 2 Movement Workout (Conditioning)
Day 2
Snatch Workout (Strength)
Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, etc.
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1 etc.
Day 3
Triplet – 3 Movement Workout (Conditioning)
Day 4
Deadlift Workout (Strength)
Sumo Deadlift, Standard Deadlift, Snatch Grip Deadlift, Clean Grip Deadlift
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1 etc.
Day 5
Monostructural Endurance Workout (Conditioning)
Monostructural – Run, Bike, Row, Swim
Endurance – 6 minute effort or more
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.
320 Gym 