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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 & Jerk complex
5 sets of: 1 x squat clean + 1 x power jerk + 1 x split jerk
Rest as needed
Then with 65-75 % of the weight:
EMOM 5
1 x Bear complex
Comment: Bear complex= 1 power clean + 1 x front squat + 1 x push press + 1 x back squat + 1 x (behind the neck) push press
B) Romanian deadlift
4 sets: 10-8-6-4 reps Romanian deadlift
Rest 1-2 min between sets
Comment: Add more weight when the reps decrease. RIR 2 in all sets. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
32/40 cal ski
32 DB squats @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
64 Single unders/32 Double unders
16 DB goblet lunges @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
Comment: Do 2-4 warm up sets. Build up in weight over the 5 sets. The last set is supposed to be heavy.