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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 1 heavy rep of clean (Power/squat) & Split jerk
Rest as needed
Then with 70-75 % of the weight you end with:
3 sets of: 2 x clean (power or squat) + 2 x split jerk.
Rest 1-2 min between sets.
Comment: You can drop the weight after the first clean. It is optional to do your clean as a power or a squat clean.
5 sets of 4 reps banded deadlift (try to perform the lift as explosively as possible)
2 min rest between sets.
Comment: Use a band where you can feel some resistance. Do some warm up sets before the 5 sets and find a weight with RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
2 wall walks (get as close to the wall as possible)
3 kick ups to the wall as lightly as possible
Rest as needed.
Afterward use 10-15 min on handstand walk. Pick some of the following exercises depending on your level.
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.
Handstand walk obstacle course = If you don't have a ramp at your gym, then build up with plates.
D) WOD
50-40-30-20-10-20-30-40-50 cal bike
Rest 1:1 between rounds
Comment: Rest for the same amount of time you have worked. If 50 cal takes you 5 min, then rest 5 min before you start on the round of 40 cal.
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. 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).