Day 1
Press Workout (Strength)
Strict Press, Push Press, Bench Press
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 2
Triplet – 3 Movement Workout (Conditioning)
Day 3
Couplet – 2 Movement Workout (Conditioning)
Day 4
Medium Monostructural Workout (Conditioning)
Monostructural = Run, Bike, Swim, Row, Ski-Erg
Medium Duration = Efforts take 4:00 to 15:00
Day 5
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.
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 