Deload Week
All workouts are completed for quality instead of time, rounds, or weight. Move through conditioning workouts smoothly and with quality form. Complete strength workouts with 40-60% of 1 RM and focus on form.
Day 1
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 2
Triplet – 3 Movement Workout (Conditioning)
Day 3
Couplet – 2 Movement Workout (Conditioning)
Day 4
Monostructural Sprint Workout (Conditioning)
Sprint = Efforts take less than 4:00 and are done in intervals (4 x 800m Run, Rest 2:00; 6 x 500m Row, Rest 1:30, etc.)
Monostructural = Run, Bike, Swim, Row, Ski-Erg
Day 5
Squat Workout (Strength)
Back Squat, Front Squat, Overhead Squat
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 