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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
8 x Supine scorpion
5+5 x Hip adductor rocks
5 x Hindu stretch
6 x Jefferson curl
6 x Good morning
6 x Strict press from neck
6 x Back squat
6 x Muscle clean
A) Clean & Split Jerk
Build to a heavy 2 rep of clean (Power/squat) & Split jerk
Rest as needed
Then with 90-95% of the weight:
3 sets of 1 rep clean (power or squat) & split jerk.
1-2 min rest between sets
B) Pause deadlift
4 sets of 4 reps deadlift with a pause (3 sec) just below your knees.
Rest 2 min between sets
Comment: Do a deadlift with a pause just below your knees at every 4 reps.
RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
Cal Run OR Cal bike
DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
Cal Row
Burpees
Comment: If you don’t have an AirRunner do bike instead. Increase by 5 each round in 30 min.
Comment: Build up over 4-6 sets until you have reached a heavy 2 rep. You can drop the weight after the first clean & jerk. It is optional to do your clean as a power or a squat clean. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).