Day 1
Couplet – 2 Movement Workout (Conditioning)
Day 2 (Benchmark)
1st: Clean and/or Jerk 1 Rep Max
Hang Clean, Full Clean, Power Clean, Squat Clean, Push Jerk, Split Jerk, etc.
2nd: 20 Minutes SLIPS
SLIPS = Scales, L-Sits, Inversions, Planks, Stretch
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
Singlet – 1 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 