Day 1
Long Triplet – 3 Movement Workout (Conditioning)
Long Triplet = 18:00 or more
Day 2
Short Couplet – 2 Movement Workout (Conditioning)
Short Couplet = 8:00 or less
Afterwards, work on a weakness or two for 10 minutes.
Day 3
Monostructural Sprint Workout (Conditioning)
Sprint = Efforts take less than 4:00 and are done in intervals or as time trials (4 x 800m Run, Rest 2:00; 6 x 500m Row, Rest 1:30, etc. OR 500 m Row Time Trial, 400 m Run Time Trial)
Day 4
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, 1 Set Every 2 Minutes for 10 minutes, etc.
Day 5
Medium Triplet – 3 Movement Workout (Conditioning)
Medium Triplet = 12-18 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 