Day 1
Couplet – 2 Movement Workout (Conditioning)
Day 2 (Benchmark)
1) Establish a 1 Rep Max Snatch
2) Practice SLIPS for 20 minutes
SLIPS = Scales, L-Sits, Inversions, Planks, Stretch
Day 3
4 or More 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, Every Minute on the Minute (EMOM) for 10 minutes, etc.
Day 5
Singlet – 1 Movement Workout (Conditioning)
Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.
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 