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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
10 x supine scorpion
3 x Walkout
30+30 sec Lunges stretch
5 x Torso twist
10 x Elbow rotations
5 x Deadlift
5 x Muscle clean
5 x Front squats
5 x Strict press
5 x Jerk
A) Clean & Jerk
Build to a heavy 2 reps of Clean & Jerk
Rest as needed
Then with the same weight
3 sets of 1 x Clean & Jerk
Rest as needed
Comment: You decide whether you do Power/Squat clean and Split/Power jerk.
b) Deadlift
5 sets of 4 reps deadlift
Rest as needed between sets
Comment: Do some warm up sets and then use the same weight for all 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
4 rounds for time
10 meter Double KB front rack walking lunges @2x10/16 Intermediate: @2x16/24
12 Double KB russian swings
8 Burpee pull ups
10/13 cal ski erg
TC: 17
Comment: If you are challenged in Burpee Pull ups, you can do 8 banded Pull ups and then 8 Burpees afterwards.
Comment: 2 reps= 1 clean + 1 jerk + 1 clean + 1 jerk. You decide whether you do Power/Squat clean and Split/Power jerk. Build up over 4-6 sets until you have reached a heavy 2 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).