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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
5 x Shoulder rotations/dislocations with wooden stick
10 x Side rotation with wooden stick (Rotate upperbody from side to side)
5 x Jefferson curls
5 x Goodmorning with wooden stick
10 x Lunges
5 x Down ups
90 sec. rest between sets.
Rest as needed.
Comment: Add weight on 2 x 6 reps.
1 x push jerk + 2 x split jerk
Comment: Try to add weight from where you ended in push press. Build up over the 10 minutes to a heacy lift.
1: 15-20 Wallballs
2: 10 Deadlift + 10 hang power clean @25/35 Intermediate: @35/50 RX: @40/60
3: 20 OH lunges with wallball
4: 15-20 KB swings @12/20 Intermediate: @16/24 RX: @20/28
5: 15-20 Atomic situps/V-ups
Comment: Doesn't need to be a max lift, just a heavy set of 8 reps with good technique.