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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 Complex
E2MOM 12
1 x Power Clean + 1 x Power Jerk + 1 x Power Clean + 1 x Split Jerk
b) Front Squat
4 sets of: 8-8-6-6
Rest 1-2 min between sets.
Comment: Do some warm up sets before the 4 sets. Add weight when the reps get fewer. RIR 2 on all sets. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
For time
30/35 cal Row
30 Leg behind Pistol / Pistol squats
30/35 cal Bike
30 Push ups
30/35 cal Ski
Directly into
25/30 cal Row
25 Leg behind Pistol / Pistol squats
25/30 cal Bike
25 Push ups
25/30 cal Ski
Directly into
20/25 cal Row
20 Leg behind Pistol / Pistol squats
20/25 cal Bike
20 Push ups
20/25 cal Ski
TC: 31
10 + 10 Bottom up KB press (10 each side)
10 x Wrist extension
10 x Wrist flexion
Rest as needed.
Comment: For wrist extension and flexion use either DB’s or some small plates.
Comment: Do some warm up sets and then build up in weight over the EMOM. You can drop the weight between reps.