Day 1
4 or More Movement Workout (Conditioning)
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, Every Minute on the Minute (EMOM) for 10 minutes, etc.
Day 3
Singlet – 1 Movement Workout (Conditioning)
Day 4 (Benchmark)
1) 1 Rep Max Strict Press, Bench Press, or Push Press
2) 20 minutes of SLIPS
SLIPS = Scales, L-Sits, Inversions, Planks, Stretch
Day 5
Triplet – 3 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 