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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 Squat to stand
8 x Cossack squat
4 x Walkout with 4 x scapula push ups
10 x Elbow rotations
5 x Clean deadlift
5 x Clean pull
5 x Hip squat clean
5 x Front squat
E2MOM 12
1 x power clean + 1 x hang power clean + 2 x power jerk
Then with 80-90 % of the weight
4 sets of 4 push press
1-2 min rest between sets
B) Rope Climb
2-3 rounds
4-8 Rope hanging knees to elbow
4+4 Sitting L-sit rope pull ups
10-20 sec rope hang
Rest as needed
Comment: L-sit rope pull ups=Come down and sit on the floor between each repetition. Get help from your legs so that it is possible to pull yourself up. Do 4 repetitions with one arm at the top and then 4 opposite. If possible, do the repetitions as in the video.
EMOM 5
1-4 Rope pulls/rope climb/leg less rope climb
Comment: choose a number and scaling
Deadlift @45/60 Intermediate: @60/80 RX: @70/100
Ring rows/pull ups
Pistol squat on a bench / Pistol squats
Burpee over bar
Comment: Build up in weight over the 6 sets. The last set is supposed to be heavy.