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MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
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Today's program for your training
8 x Bear rolls
8+8 x One leg KB deadlift (light KB)
8 x Cat & cow
4 x Jefferson curl w. rotation
10 x Elbow rotations
6 x Muscle clean
8 x Good morning
6 x Thrusters
A) Clean
5 sets of 2 reps Power clean with pause (2 sec pause at knee level, 2 sec pause mid thigh, 2 sec pause in catch)
Rest 1-2 min between sets
B) Deadlift
5 sets of 4 reps One and a half deadlift
Rest 2 min between sets
Comment: Do some warm up sets and then use the same weight for the 5 sets. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
5-10-15-20…
Hand release push ups
10-20-30-40…
Walking lunges w. KB’s in farmer hold @2x12/16 Intermediate: @2x16/20
Ring rows/Pull ups
15 m Double KB OH walk
15 m Double KB Front rack walk
Rest as needed between rounds
Comment: Go directly from OH walk to front rack walk
Comment: Do some warm up sets and then build up in weight over the 5 sets.