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, offering personalized coaching and progress tracking through an app. Suitable for all levels.

MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Today's program for your training

Uge 4 Træning 1

Odense Crossfit program wallballs

Warm up

1 round with a stick

10 x Dislocations
10 x Overhead lunges 
10 x Split jerks (focus on the position of the feet)

2 ROUNDS WITH AN EMPTY BARBELL

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 

Spend 2 minutes rotating and stretching your wrists

A) Split Jerk

Build to a heavy 1 rep of Split Jerk

Rest as needed.

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).

Then with 65-70% of the weight:

4 sets of: 4 TNG Split jerk

Rest 1-2 min between sets

B) Gorilla Row & DB Upright Row

4 sets of 12 reps (total)

4 sets of 10 reps

Rest 1-2 min between exercises.

C) WOD

7 rounds of:

5 Power clean @25/35 Intermediate: @35/50 RX: @40/60
4 Front squat
3 Jerk
40 Single unders/20 Double unders

TC: 12

d) Accessory

3 Rounds

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.

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