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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) Clean Complex
5 sets of: 2 x Power Clean + 1 x Squat Clean w. 3 sec in bottom
Rest 2 min between sets
b) WOD
4 x 3 min on/1 min off
12/15 cal Bike
20 Box Jumps
Max reps (banded) kipping Pull ups
Comment: Do max reps kipping pull ups until min 3. If you are challenged then use a band. Rest 1 min.
3 Rounds
20 meter Double KB Overhead Walk
into 20 meter Double KB Front rack walk
into 40 meter farmer walk
Rest 1-2 min between sets
Comment: Go directly to the next exercise. Use a heavier weight for farmer walk if necessary.
Comment: Do some warm up sets and then build up in weight over the 5 sets.