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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 x BB jefferson curl
5 x BB Good Mornings
10 x Back rack Elbow rotations
5 x Deadlift
5 x Muscle clean from hip
5 x Power clean
5 x Front squat
5 x Strict press
5 x Push press
A) Clean
6 sets of: 1 x Cluster + 1 x Power Jerk
Rest as needed
With the same weight do
3 sets of: 1 x Squat Clean + 1 Power Jerk
Rest as needed
4 sets of 8 reps Romanian Deadlift
Rest 1-2 min between sets
Comment: Do some warm up sets and then the 4 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
AMRAP 19
50 Single unders
25 Ring rows / Pull ups
12 Power Cleans @30/40 Intermediate: @35/50
50 Single unders/Double unders
25 Knee raises/knees to elbows/T2B
12 Squat Cleans
Comment: If possible do double unders the second time.
Comment: Do some warm up sets and build up in weight over the 6 sets. Cluster = Squat Clean thruster.