Newest programs
Popular posts
Information
Who are we?
MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
contact us
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 Hang power clean (above knees) + 1 x Hang power clean (below knees) + 1 x Power clean (from ground)
B) Strict press
4 sets of 4 reps strict press
Rest 1-2 min between sets.
Comment: Do some warm up sets and then do the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
Watch this video to get some cues for toes to bar
5-10 Toes to bar with box behind you
5-10 Toes to bar with box in front of you
Rest as needed between rounds
Do 50-75 Knee raises/knees to elbows/T2B in as few sets as possible.
Comment: Choose a number and scaling where you get challenged. Try to do it as fast and in as few sets as possible.
2 Rope pulls / Rope climbs
12/15 Cal Standing bike
10 Thrusters @30/45 Intermediate: @35/50 RX: @40/60
8 OA devils clean @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5
Comment: Build up over the EMOM. After the first two reps drop the weight and do the last rep from the ground.