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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 Front rack elbow lift
5 x Strict press
5 x Push press
5 x Front squat
1-2 min rest between sets
1 x power jerk
B1. 2 sets of 5 reps
30 sec rest between sets
B2. 3 sets of 3 reps
1 min rest between sets
B3. 4 sets of 2 reps
90 sec rest between sets
2 min rest between the 3 parts
Comment: Add more weight when the reps get fewer. All sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
10 x Kip swings
8 x Single leg box assisted kipping pull up
4 x Eccentric kipping pull ups
3-6 x (Banded) Kipping pull ups
Choose one of the exercises from abo ve and pick a number to do for every min.
5 x Kipping hips to bar
5 x BMU on box
Then
2-4 Bar muscle ups
Comment: Use a band if you are challenged. Choose only the bar muscle up drills if you master the pull up.
10 Dual DB power clean @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/20
10 Dual DB squat
10 Dual DB push press
Max effort cal bike erg / cal ski erg
Comment: Try to do the same amount of work on the bike erg every round and ski erg every round.
Comment: 2-3 warm up sets before the 5 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).