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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) Power clean
Build to a heavy 2 rep of Power clean
Rest as needed
With 80-85% of the weight
Every 30 sec x 8: 1 x Power clean
B) Single leg deadlift
4 sets of 8 reps (each leg) Single leg deadlift
Comment: Do some warm up sets and then use the same weight for the 4 sets.
Alternating DB snatch @12,5/20, Intermediate: @15/22,5
OH reverse Lunges
Burpees over DB
TC: 15
Comment: Build up over 5-7 sets until you have reached a heavy 2 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).