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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 Supine scorpion
3 x Walkout
5 + 5 Squat with rotation
10 x Elbow rotations
6 x Deadlift
6 x Muscle clean
6 x Front squats
6 x Strict press
A) Squat Clean
Build to a heavy 4 rep of squat clean
Rest as needed
Then with the same weight do:
3 sets of 2 Hang Power Clean
Rest 1 min between sets
B) Strict Press
3 sets of 10 strict press
Rest 1 min between sets
Comment: Do some warm up sets before you start and then use the same weight for all 3 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
5 Ring rows/Pull ups/Chest to bar
10 Air squats
10 Atomic situps/V-ups
5 Wall balls @14/20 lbs
Max reps OA devils press @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
Comment: Start every 2 minute by doing the 4 exercises and max reps devils press in the remaining time. Continue this way until 50 devils press are completed.
Comment: Build up over 4-6 sets until you have reached a heavy 4 rep. You can drop the weight between reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).