Week 1 Training 2

2 Rounds

2 rounds with an empty barbell

4 x Jefferson curl w. rotation
10 x Elbow rotations
6 x Muscle clean
8 x Good morning
8 x Front rack reverse lunges
6 x Thrusters

7 sets of: 1 x Hang Power Clean + 1 x Squat Clean + 1 x Front Squat

Rest 1-2 min between sets.

Comment: Do some warm up and build up in weight in the first 3 sets and then use the same weight in the last 4 sets.

B) Chin ups

5 sets of 5 reps Chin ups w. 5 sec pause at the top of the last rep.

Rest 1-2 min between sets

Comment: Pause for 5 sec on the last rep with your chin over the bar. Use a band if necessary.

Then

EMOM 6

1: 50-70 Single unders
2: 40-60 Double unders/Single crossovers

2 x EMOM 6

Min 1-3: 1 round of DT @25/35 Intermediate: @35/50
Min 4-6: 8 Knee raises/knees to elbows/Toes to bar + 6 Burpee double jump over bar

Rest 2 min and repeat

DT = 12 deadlift + 9 Hang power cleans + 6 Push jerks

Comment: Do one round of DT every min for the first 3 min. Then T2B + Burpees every min for the next 3 min. Rest 2 min and repeat.

MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES