Day 1 (Benchmark)
Monostructural Sprint Benchmark (Conditioning)
Monostructural = Run, Bike, Swim, Row
Sprint = Effort less than 4:00
Benchmark = 1 effort performed for max effort; intervals can be performed after the max effort.
Day 2
Clean and/or Jerk Workout (Strength)
Hang Clean, Full Clean, Power Clean, Squat Clean, Push Jerk, Split Jerk etc.
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1 etc.
Day 3
4 or More Movement Workout (Conditioning)
Day 4
Deadlift Workout (Strength)
Mixed Grip Deadlift, Sumo Deadlift, Clean Grip Deadlift, Snatch Grip Deadlift
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1 etc.
Day 5
Couplet – 2 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 