Day 1
Triplet – 3 Movement Workout (Conditioning)
Day 2
Clean and/or Jerk Workout (Strength)
Hang Clean, Full Clean, Power Clean, Squat Clean, Split Jerk, Power Jerk, etc.
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1 etc.
Day 3
Couplet – 2 Movement Workout (Conditioning)
Day 4
Deadlift Workout (Strength)
Deadlift, Sumo 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 – 12 minutes of 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 