Recovery Week: Everything this week will be performed as lesser intensity to facilitate physical and mental recovery.
Day 1
Singlet – 1 Movement Workout (Conditioning)
Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.
Recovery: Do not perform the workouts for time or reps. Simply move through the movements with quality.
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.
Recovery: Perform reps for quality with 40-60% of 1 rep max weight.
Day 3
Triplet – 3 Movement Workout (Conditioning)
Recovery: Do not perform the workout for time or reps. Simply move through the movements with quality.
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.
Recovery: Perform reps for quality with 40-60% of 1 rep max weight.
Day 5
Monostructural Medium Duration Workout (Conditioning)
Monostructural = Run, Bike, Swim, Row
Medium Duration = Efforts take 4:00 to 15:00
Recovery: Do not perform the workout for time or distance. Simply move with quality.
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 