320 Gym

Day 1

Snatch Workout (Strength)

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.

Hang Snatch, Full Snatch, Power Snatch, Squat Snatch, Snatch Balance, Snatch High Pulls, or any other movement that improves the Snatch.

Day 2

Triplet – 3 Movement Workout (Conditioning)

Day 3

Couplet – 2 Movement Workout (Conditioning)

Day 4

Open Prep Day

Complete an 8 to 15 minute workout with 3 to 4 movements for quality instead of for time or reps.

Day 5

21.3 Open Workout

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.

Day 1

Triplet – 3 Movement Workout (Conditioning)

Day 2

Couplet – 2 Movement Workout (Conditioning)

Day 3

4 or More Movement Workout (Conditioning)

Day 4

Open Prep Day

Complete an 8 to 15 minute workout with 3 to 4 movements for quality instead of for time or reps.

Day 5

21.2 Open Workout

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.

Day 1

Couplet – 2 Movement Workout (Conditioning)

Day 2

Singlet – 1 Movement Workout (Conditioning)

Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.

Day 3

Deadlift Workout (Strength)

Mixed Grip Deadlift, Sumo Deadlift, Clean Grip Deadlift, Snatch Grip Deadlift

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 4

Open Prep Day

Complete an 8 to 15 minute workout with 3 to 4 movements for quality instead of for time or reps.

Day 5

21.1 Open Workout

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.

Day 1

Triplet – 3 Movement Workout (Conditioning)

Day 2

Couplet – 2 Movement Workout (Conditioning)

Day 3

Monostructural Endurance Workout (Conditioning)

Monostructural = Run, Bike, Swim, Row

Endurance Duration = Efforts take more than 15:00

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 – 3 Movement Workout (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.

Day 1

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, etc.

Day 2

Triplet – 3 Movement Workout (Conditioning)

Day 3

Couplet – 2 Movement Workout (Conditioning)

Day 4

4 or More Movement Workout (Conditioning)

Day 5

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, 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.

Day 1

Monostructural Sprint Workout (Conditioning)

Monostructural = Run, Bike, Swim, Row

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 2

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, etc.

Day 3

Triplet – 3 Movement Workout (Conditioning)

Day 4

Couplet – 2 Movement Workout (Conditioning)

Day 5

Singlet – 1 Movement Workout (Conditioning)

Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 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.

Day 1

Couplet– 2 Movement Workout (Conditioning)

Day 2

4 or More Movement Workout (Conditioning)

Day 3

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, etc.

Day 4

Triplet – 3 Movement Workout (Conditioning)

Day 5

Couplet – 2 Movement Workout (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.

Day 1

Triplet – 3 Movement Workout (Conditioning)

Day 2

Couplet – 2 Movement Workout (Conditioning)

Day 3

Singlet – 1 Movement Workout (Conditioning)

Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.

Day 4

Deadlift Workout (Strength)

Mixed Grip Deadlift, Sumo Deadlift, Clean Grip Deadlift, Snatch Grip Deadlift

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, etc.

Day 5

Triplet – 3 Movement Workout (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.

Day 1

Press Workout (Strength)

Bench Press, Strict Press, Push Press

Strength = 4×8, 5×5, 5×3, 6×2, 7×1, 10×1, Every Minute on the Minute (EMOM) for 10 minutes, etc.

Day 2

Triplet – 3 Movement Workout (Conditioning)

Day 3

Couplet – 2 Movement Workout (Conditioning)

Day 4

Medium Monostructural Workout (Conditioning)

Medium Duration = Efforts take 4:00 to 15:00

Monostructural = Run, Bike, Swim, Row

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, 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.

Day 1

Singlet – 1 Movement Workout (Conditioning)

Either do 2 separate workouts for 2-4 minutes each, or complete 1 workout for 5-10 minutes.

Day 2

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, etc.

Day 3

Triplet – 3 Movement Workout (Conditioning)

Day 4

Couplet – 2 Movement Workout (Conditioning)

Day 5

4 or More Movement Workout (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.