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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 Dislocation (with a stick)
10 x Scapula push ups
5 x Push ups in different positions (start wide and go into a close position)
10 x Mountain climber with rotation
5 x Jefferson curl (empty barbell)
10 x Strict press (empty barbell)
A) Squat Clean
Build to a heavy 1 rep of Squat Clean
Rest as needed
With the same weight
3 sets of 3 reps Clean pulls
Rest 1 min between sets.
b) Kipping Pull ups
Test - Max reps unbroken Kipping Pull ups
EMOM 5
4 Devils Press + 4-6 DB Thrusters @12,5/17,5 Intermediate: @15/22,5
Rest 3 min
EMOM 5
30 single unders/20 Double unders + 5 Ring rows/Pull ups
3 Rounds
20-30 sec x Copenhagen plank (each side)
8-12 Sissy Squats
Rest as needed.
Comment: Add weight to sissy squats if possible.
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).