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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 Squat to stand
8 x Cossack squat
4 x Walkout with 4 x scapula push ups
10 x Barbell front rack Elbow rotation
5 x Deadlift
5 x Muscle clean (barbell close to the body)
5 x Front squats
5 x Shoulder press
A) Clean
E2MOM 12
1 x Power clean + 1 x Pause Front squat (3 sec in bottom) + 1 x Squat clean
With 90-100% of this weight do
3 sets of: 2 x Power clean with 3 sec pause in catch
Rest 1-2 min between sets
b) Front squat
5 sets of 3 reps Front squat
Rest 2 min between sets
Do some warm up sets and then use the same weight for the 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
For time
12 Knee raises/knees to elbows/Toes to bar
10 Burpees
6 Thrusters @20/35 Intermediate: 35/50 RX: 45/65
Rest 30 sec
14 Knee raises/knees to elbows/Toes to bar
10 Burpees
5 Thrusters @25/40 Intermediate: 40/60 RX: 50/70
Rest 30 sec
16 Knee raises/knees to elbows/Toes to bar
10 Burpees
4 Thrusters @30/45 Intermediate: 45/65 RX: 55/80
Rest 30 sec
18 Knee raises/knees to elbows/Toes to bar
10 Burpees
3 Thrusters @35/50 Intermediate: 50/70 RX: 60/85
Comment: Be aware that the weight on Thrusters are increasing
4-6 x Dragon Flag
15-20 sec Copenhagen plank (each side)
Rest as needed
Comment: Do some warm up sets and then build up in weight over the 6 sets. You can drop the weight between Front squat and Squat clean but go immediately to the next rep.