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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: 50 sec Banded Pulldown
2: 50 sec OH squat bodyweight
3: 50 sec 90 degree external rotation
5 x Snatch pull
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch
5 x OH squats
A) Clean & Jerk
Build to a heavy 1 rep of Clean & Jerk
Rest as needed
Use 80-85 % of the weight
3 sets of 2 x Clean & Jerk
Rest as needed
4 sets of 8 reps (4 on each arm)
Rest 2 min between sets
Comment: The first row (with both arms) doesn't count as a rep. Do the 4 sets with the same heavy weight.
c) WOD
AMRAP 10
6 Bar facing Burpees
8 Power Snatch @25/35 Intermediate: @30/45
10/12 Cal Assault Bike
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). You decide whether you do Power/Squat clean and Split/Power jerk.