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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
E2MOM 12
1 x power clean + 1 x hip squat clean + 2 x power jerk
Then with 75-85 % of the weight:
4 sets of 3 split jerks
1-2 min rest between sets
B) Deadlift
3 sets of 8 reps sumo deadlift
Rest 1-2 min between sets
Comment: Do a few warm up sets first and then use the same weight for the 3 sets. RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).
1: 10-18 Box jumps
2: 10-18 cal Assault bike
3: 10-18 Push ups
4: 10-18 cal Rowing
5: 10-18 Wall balls
Comment: Choose a number of reps so you are working for a maximum of 45-50 seconds each minute.
Comment: Use the first sets as a warm up and build up in weight over the 12 min. Don’t drop the weight between reps.