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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 into squat
8 x Cat & cow
8 x Alternating squat thoracic rotation
10 x Horizontal press w. band
10 x Pull aparts w. band
5 x Deadlift
5 x Muscle cleans from hip (high elbows)
5 x Power cleans
5 x Squat cleans
A) Clean & jerk complex
5 sets of: 3 x squat clean + 2 x split jerk
Rest as needed
3 sets of 3 reps
Use your heavy 1 rep squat clean from last week to do 3 sets of 3 clean pulls.
If you didn’t find your heavy 1 rep, use around 130 % of the weight before.
1-2 min rest between sets.
3 sets of 12 reps
3 sets of 8-12 reps
1 min rest between sets.
Comment: If you don't have a bench that can be adjusted, then make your own incline bench with some plates below.
Min 1: 4 cal/6 cal bike
Min 2: 6 cal/8 cal bike
Min 3: 8 cal/10 cal bike
Min 4: 10 cal/12 cal bike
Continue until you can't complete the round
Comment: Start every minute and continue increasing 2 reps every minute. Girls start at 4 c al and guys start at 6 cal bike
Comment: Use the first sets as a warm up, and then build up in weight over the sets. Focus on good technique instead of heavy weight. The weight can be dropped between reps.