Day 1
Couplet – 2 Movement Workout (Conditioning)
Day 2
Monostructural Medium Duration Workout (Conditioning)
Monostructural = Run, Bike, Swim, Row
Medium Duration = Efforts take 4:00 to 15:00
Day 3
Clean and Jerk Workout (Strength)
Hang Clean, Full Clean, Power Clean, Squat Clean, Push Jerk, Split Jerk, or any other movement or combination of movements that improves the Clean and Jerk.
Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, etc.
Day 4
Triplet – 3 Movement Workout (Conditioning)
Day 5
Couplet – 2 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 