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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 complex
5 sets of: 1 x Clean + 2 x Hang Cleans + 1 x Split Jerk
Rest 1-2 min between sets
EMOM 5 - With the same weight
1 x Clean + 1 Split Jerk
B) Deadlift
6 sets of: 10-8-6-6-8-10 reps Deadlift
Rest 2 min between sets
Comment: Add more weight when the reps get fewer and drop in weight when the reps increase.
RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure)
12/16 Cal bike
12 KB snatch @12/16, Intermediate: @16/24
Rest 1 min
12/16 Cal Row
12 One arm Russian Swings
Rest 1 min
200 m run
12 Hand release push ups/HSPU
Comment: Optional to do power og squat cleans. Do some warm up sets and try to build up in weight over the 6 sets.