MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Week 3 Training 1

Odense Crossfit program wallballs

Warm up

2 Rounds
2 rounds with empty barbell

5 x Torso twist 
10 x Elbow rotations
5 x Deadlift
5 x Hang Muscle clean 
5 x Squat cleans
5 x Front squats
5 x Strict press

A) Power Clean

Build to a heavy 3 reps of Power clean

Rest as needed

Comment: Build up over 5-7 sets until you have reached a heavy 3 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).

Then with the same weight

EMOM 4

1 x Power clean

b) Strict press

5 sets of 4 reps Strict press

Rest as needed

Comment: Do some warm up sets and then build up in weight over the first 2 sets and use the same weight for the last 3 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).

C) WOD

10 rounds

5 Hang clean & Jerk @25/35 Intermediate: @30/45
5 Back squat
5 Bar facing burpees

TC: 15

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