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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
A) Clean
5 sets of 2 x hang power clean
Rest 1-2 min between sets
Then with 85-95% of this weight:
10 sets of: 1 x Power clean (from floor) every 30 sec
Comment: Go every 30 sec and do 1 power clean. 5 min total.
Rest 1-2 min between sets
Comment: Add more weight when the reps get fewer and drop in weight when the reps increase. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
4-8 x Pike box weight shifting / 1+1 x Pike handstand around the box
6-10 x Handstand step ups to a plate / 5+5 x Lateral handstand walk
6-10 x Handstand step ups to a plate (wall facing) / 5+5 x Lateral handstand walk (wall facing)
Comment: Handstand walk to wall = Kick up a few steps from the wall and do a handstand walk until you reach the wall. Try to go further away from the wall.
Handstand walk obstacle course = If you don't have a ramp at your gym, then build up with plates.
1: 8-18 cal Assault bike
2: 8-18 cal Row
3: 8-18 cal Ski
4: Rest
Comment: Build up in weight over the 5 sets. Perform the 5 sets with good technique rather than heavy weight.