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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 complex
6 sets of: 1 x Squat Clean + 1 x Power Clean + 1 x Jerk w. 4 sec. in catch
Rest 2 min between sets
with the same weight as fast as possible
10 x Clean & Jerk
Comment: You decide whether you do Power/Squat clean and Split/Power jerk.
4 sets of 6 reps Deficit deadlift (5-10 cm) w. reset
Rest 2 min between sets
Comment: Stand on a plate that is about 5-10 cm. Reset = Bring the barbell to a complete stop between reps and regain your tension. Do some warm up sets and then use the same weight for the 4 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
EMOM 16
1: 6 Burpee box get over
2: 8 Deadlift + 8 Hang Power Cleans @30/45 Intermediate: @35/50
3: 12-16 Ring rows/Pull ups
4: 6 D-ball cleans @50/70 lbs Intermediate @70/100 lbs
Comment: You decide whether you do Split/Power jerk. But hold 4 sec in catch position (power or split position). Do some warm up and then build up in weight over the sets.