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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
Today you are going to start with today's workout.
You can do the Clean & Jerk warm up after the workout.
1: 45 sec x Dislocations with stick
2: 45 sec x The Knight to hamstring stretch (left leg)
3: 45 sec x The Knight to hamstring stretch (right leg)
4: 45 sec x Dynamic Blackburn
5: 30 sec x Split jerk strict press
10 x Elbow rotations
5 x Push jerk
5 x Split jerk
5 x Front squat
A) WOD
90 sec on/30 sec off x 4
250 m run
ME KB swing @12/20 Intermediate: @16/24
Rest 3 min
90 sec on/30 sec off x 4
200 m ski erg
ME Thrusters @25/35 Intermediate: @30/45
b) Jerk complex
E2MOM 10
1 x Push press + 2 x TNG Power jerk + 1 x Split jerk
5 sets of: 8-6-4-6-8 reps Bent over row
Rest as needed
Comment: Do some warm up sets and then increase the weight when reps get fewer and drop in weight when reps increase.
Comment: Do some warm up sets and then build up in weight in the first 3 sets and use the same weight in the last 2 sets.