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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 Walkouts
10 x Seated banded Hip abduction
30+30 sec Wall squat with twist
10 x Elbow rotations
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat
5 x Hang Muscle clean
5 x Squat cleans
A) Front squat
Build to a heavy 2 reps of Front squat
Rest as needed
b) Clean complex
5 sets of: 1 x Power clean + 1 x Squat clean + 1 x Hang squat clean
Rest as needed
Comment: Do some warm up sets and then build up in weight over the 5 sets
AMRAP 6
20 m Farmer carry @2x16/24 Intermediate: @2x20/28
9 Knee raises/knees to elbows/Toes to bar
6 Front squat @30/45 Intermediate: @35/50
Rest 3 min
AMRAP 6
6 Power clean @35/50 Intermediate: @45/65
9 Cal Assault bike
20 Single unders/Single crossovers
3 rounds
8 x Double DB biceps curls
8 x Double DB Hammer curls
8 x Double DB Skull crushers
Max reps diamond push up (on knees)
No rest between exercises. Rest 2 min between rounds
Comment: Build up over 5-7 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).