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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
15 + 15 sec lunge and side body stretch
5+5 x Hip adductor rocks
4 x Walkouts with toe tap
10 x Prone press & pull
8+8 x Single leg deadlift
6 x Muscle clean
6 x Thrusters
A) Squat clean
E2MOM 12
3 x Tempo squat clean (3 sec from floor to hip)
4 sets of 10 reps of Romanian Deadlift
Rest 1-2 min between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 reps more.
Comment: Try to get as close to level as possible. If you are able to do 2 reps at level, then do deficit HSPU by adding plates under your hands.
Then make it a bit easier with one (or two) more Ab-mats under your head and do:
Max reps kipping Handstand push ups
12 KB Thrusters @12/20 Intermediate: @16/24
12 cal Row
20 Single unders/Double unders
20 Double unders/Single crossovers
2 Rope pulls/2 Rope climbs
12 Burpee over rower
Comment: If you are unable to do Double unders/Single crossovers then do 40 Single unders instead. Go as high up in the rope as possible.
Comment: Do some warm up sets and then build up in weight over the 6 sets. Keep a 3 sec tempo from the floor to the hip. Focus on good technique rather than heavy weight.