Nov. 8-14, 2021

Day 1

Triplet – 3 Movement Workout (Conditioning)

Day 2

Couplet – 2 Movement Workout (Conditioning)

Day 3

4 or More Movement Workout (Conditioning)

Day 4

Clean and/or 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, 1 Set Every 2 Minutes for 10 minutes, etc.

Day 5

Triplet Interval – 3 Movement Workout (Conditioning)

Triplet Interval = 3 to 5 rounds with 1 to 3 minutes of rest between rounds

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.