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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
10 x Dislocations
10 x Overhead lunges
10 x Split jerks (focus on the position of the feet)
5 x Behind the neck rack stretch
5 x Front rack back squat
5 x Push press
5 x Behind the neck push press
5 x Push jerk in split position
A) Split Jerk
Build to a heavy 1 rep of Split Jerk
Rest as needed.
Then with 65-70% of the weight:
4 sets of: 4 TNG Split jerk
Rest 1-2 min between sets
Comment: TNG= touch and go
B) Gorilla Row & DB Upright Row
5 Power clean @25/35 Intermediate: @35/50 RX: @40/60
4 Front squat
3 Jerk
40 Single unders/20 Double unders
8 x Ring rows with rotation
8 x Banded rows with hold
8 x Banded pull down with hold
Rest as needed.
Comment:
Banded rows with hold = hold for 2 sec when you pull the band to your chest.
Banded pull down with hold = hold for 2 sec when you pull the band down.
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).