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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 Bear rolls
5+5 x Hip adductor rocks
8 x Cossack squat
10 x Elbow rotations
6 x Muscle clean
8 x Good morning
6 x Thrusters
4 sets of 2.2.2.2 reps
1 x power clean + 1 x hang power clean
Rest 20 sec between
Rest 2 min between sets
5 sets of 5 jumping back squats
Rest 1-2 min between sets
Comment: Jump as high as you can. Land softly in a squat position and then be ready for the next jump. You don’t have to rush the jumps. Focus is to jump high and not fast. RIR 5. RIR= Reps in reserve (performed with a weight where you can do 5 more reps before failure).
Then with the same weight:
2 sets of 12 reps back squat
Rest 1-2 min between sets
EMOM 20
1: 40-70 Single unders/Double unders
2: 12-16 DB thrusters @10/15 Intermediate: @15/22,5 RX: @17,5/25
3: 15-20 AB-mat sit ups
4: 12-16 Alt. DB snatch
3 rounds of
8 meter x Double DB Death march
Rest 30 sec
8 x Front foot elevated split squats (8 reps on each leg)
Rest 1 min
Comment: 1 set= 2.2.2.2. Do the 2 reps (1 power clean + 1 hang power clean) then rest for 20 sec. Continue 4 times and afterward rest for 2 min. Repeat this in 4 sets.
Do some warm up sets. Begin heavy and try to build more weight every set.