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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 Dislocation (with a stick)
10 x Scapula push ups
5 x Push ups in different positions (start wide and go into a close position)
10 x Mountain climber with rotation
5 x Jefferson curl (empty barbell)
10 x Strict press (empty barbell)
A) Squat clean
Every 90 sec x 10
1 x Squat clean
b) Kipping pull up
2 rounds of
10 x Kip swings
3-5 x (banded) kipping pull ups
Then
EMOM 4
1 set of max reps unbroken Kipping pull ups
Comment: Every minute on the minute do 1 set of max reps unbroken kipping pull ups. If it’s not possible for you to do at least 5 unbroken Kipping pull ups then use a band.
Work for max 35 sec.
3 rounds of AMRAP 5
4 Clean & Jerk @35/50 Intermediate: @40/60
5 Shuttle runs
1 Rope pull/Rope climb
Rest 3 min between rounds
3 rounds
10-20 sec L-sit hold in parallettes
30-50 sec Wall facing Handstand hold
Rest as needed
Comment: Do some warm up sets and then use 90-95 % of the weight from your heavy 2 reps Squat clean in week 2.