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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 Hip switch
10 x Supine scorpion
5 x Cobra to downward dog
5 x BB jefferson curl
5 x Muscle clean
5 x Power clean
5 x Front squat
5 x Strict press
A) Clean complex
3 sets of:
2 x Clean pull + 1 x Squat clean at 75% of your 1RM Squat clean
1 x Clean pull + 1 x Squat clean at 85% of your 1RM Squat clean
Rest 2-3 min between sets
Then at the same weight (85% of your 1RM Squat clean)
5 sets of: 1 x Squat clean
Rest 1 min between sets
b) Kipping Handstand push up
4 sets of 70-80 % of your max reps Kipping Handstand push ups from the first week in this cycle.
Rest 1-2 min between sets
Comment: Go on level with your hands or use an ab-mat under your head if you are challenged (do the same as you did in week 1).
c) WOD
EMOM 18
1: 12/15 cal Row
2: 12 Burpee over parallettes
3: 12/15 cal Bike erg
4: 15 KB swings @12/20 Intermediate: @16/24
5: 10/12 cal ski erg
6: Rest
Comment: Start by doing one set at 75%, increase to 85% for another set and then drop back down to 75% and repeat the procedure 3 times. Go directly from the set at 75% to the set at 85% and then rest.