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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
1: 40 sec Cat & cow
2: 40 sec Cossack squat
3: 40 sec Rocking push ups
10 x Single leg bodyweight Hip thrust (left leg)
10 x Single leg bodyweight Hip thrust (right leg)
10 x Pull aparts
10 x Scapula pull ups
A) Deadlift
Build to a heavy 1 rep of Deadlift
Rest as needed
Then
3 sets - start every 2. minute
1: 5 reps with 70% of your 1RM Deadlift
2: 8 reps with 60 %
3: 10 reps with 50 %
b) Ring Pull up
4 sets of 3-5 (Banded) Ring pull ups
Rest 2 min between sets
Comment: Use a band if you are challenged
8 rounds
5 Double DB Power cleans @2x12,5/17,5 Intermediate: @2x15/20
5 Double DB Thrusters
200 m run
TC: 18
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).