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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 Dislocations
10 x Goodmornings to squat
8 x Alternating squat thoracic rotation
8 x Pull aparts w. band
5 x Deadlift
5 x Muscle cleans from hip (high elbows)
5 x Power cleans
5 x Squat cleans
30 sec rest between sets
2-3 min rest
60 sec rest between sets
2-3 min rest
90 sec rest between sets
B) Pendlay row & Bulgarian split squats
B1: Pendlay row
4 sets of 8 reps
1 min rest
4 of 8 reps (each leg)
Comment: RIR 1-2 in both exercises. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
2-3 rounds
8-12 Handstand step ups to a plate (wall facing)
10-20 sec wall facing handstand hold
2-3 x Handstand walk to wall / Handstand walk
Rest as needed
Comment: Handstand walk to wall = Kick up a few steps from the wall and do a handstand walk until you reach the wall. Try to go further away from the wall.
AMRAP 16
9 Toes to rings
9 Power cleans @30/40 Intermediate: @35/50 RX: @40/60
9 Thrusters
9 Burpee to target (rings)
Comment: The target in this workout are the rings.
Comment: Do 3-4 warm up sets before starting. Add more weight when the sets and reps get fewer. The weight can be dropped between reps.