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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
5+5 x Thoracic Rotation
5 x Hindu stretch
3 x Walkout with 4 x push ups
5 x Jefferson curls
5 x Torso twist
8 x Front rack lunges
5 x Deadlift
a) Deadlift
Build to a heavy 4 rep of Deadlift
Rest as needed
With 90 % of the weight
Go every 30 sec x 4: 1 x deadlift
b) Power jerk & Split jerk
E2MOM 12
2 x Power jerk + 2 x Split jerk
Comment: Do some warm up sets and then build up in weight over the 6 sets. You can't drop the weight between reps.
EMOM 5 - With 80-85 % of the weight
1 x Pause Split jerk (Pause for 2 sec in dip and 3 sec in split position)
c) WOD
For time
18-12-6
Power snatch @20/35 Intermediate: @30/40 RX: @35/50
GHD sit ups
Ring rows/Pull ups
*400 m run after each round
TC: 16
d) Pump Work
EMOM 6
1: 10-12 DB shoulder press (light weight)
2: 40 sec DB OH hold
Comment: Use the same pair of DB’s for the two exercises.
Comment: Build up over 4-6 sets until you have reached a heavy 4 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).