Day 1
Triplet – 3 Movement Workout (Conditioning)
Day 2 (Benchmark)
Snatch Max + 20 Minutes of SLIPS (Strength)
Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, etc.
Max = 1 Rep Max, 3 Rep Max, 5 Rep Max, etc.
SLIPS = Scales, L-Sits, Inversions, Planks, Stretch
Day 3
Medium Monostructural Workout (Conditioning)
Monostructural = Run, Bike, Swim, Row
Medium Duration = Efforts take 4:00 to 15:00
Day 4
Squat Workout (Strength)
Back Squat, Front Squat, Overhead Squat
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 