Day 1 (Benchmark)
Singlet Benchmark Workout (Conditioning)
Singlet = 1 movement
Benchmark = Choose a “Singlet” workout from Beyond the Whiteboard
Day 2
Snatch Workout (Strength)
Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, etc.
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, etc.
Day 3
Triplet – 3 Movement Workout (Conditioning)
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
Medium Monostructural Workout (Conditioning)
Medium Duration = Efforts take 4:00 to 15:00
Monostructural = Run, Bike, Swim, Row
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 