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
Couplet – 2 Movement Workout For Quality, Not Time (Conditioning)
Day 2
4 or More Movement Workout For Quality, Not Time (Conditioning)
Day 3
Clean and/or Jerk Workout
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. Complete for quality, not weight.
Day 4
Triplet – 3 Movement Workout For Quality, Not Time (Conditioning)
Day 5
Couplet – 2 Movement Workout For Quality, Not Time (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 