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
Monostructural Sprint Workout (Conditioning)
Monostructural – Run, Bike, Row, Swim
Sprint – 6 x 400 m, 6 x 500 m , 8 x 200 m, 8 x 250 m, 10 x 100 m, Times Trials, etc.
Day 4
Press Workout (Strength)
Strict Press, Push Press, Bench Press
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1 etc.
Day 5
4 or More Movement Workout (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.
320 Gym 