Day 1
Couplet – 2 Movement Workout (Conditioning)
Day 2
Clean and/or Jerk (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 (Benchmark)
Triplet Benchmark Workout (Conditioning)
Triplet = 3 Movements
Benchmark = Choose a “Triplet” workout from Beyond the Whiteboard
Day 4
Press Workout (Strength)
Strict Press, Bench Press, Push Press
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.
Day 5
Monostructural Endurance Workout (Conditioning)
Monostructural = Run, Bike, Swim, Row
Endurance Duration = Efforts take more than 15:00
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 