Day 1
Monostructural Sprint Workout (Conditioning)
Monostructural – Run, Bike, Swim, Row
Sprint = Efforts take less than 4:00 and are done in intervals (4 x 800m Run, Rest 2:00; 6 x 500m Row, Rest 1:30, etc.)
Day 2
Snatch Workout (Strength)
Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, Snatch High Pulls, or any other movement that improves the Snatch.
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
Couplet – 2 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, Every Minute on the Minute (EMOM) for 10 minutes, etc.
Day 5 (Benchmark)
4 or More Movement Benchmark Workout
Benchmark = Choose a “Chipper” workout from Beyond the Whiteboard
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 