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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
6 sets of: 1 x clean pull + 1 x hang clean pull + 1 x hang power clean
Rest 1-2 min between sets.
Then with this weight: EMOM 6
1 power clean + front squat (catch the clean in a power position, pause for 2 sec and then go directly down in the front squat)
B) Back Squat
5 sets of 5 reps back squat
Rest 1-2 min between sets
Comment: Do some warm up sets and use a RIR 2 for the 5 sets. RIR= Reps in reserve (performed with a weight where you can do 2 more rep before failure).
For time
21-15-9
Knee raises/knees to elbows/T2B
Burpees to target
21-15-9
Wall ball @14/20 lbs
Cal row
21-15-9
Jumping Goblet squats @12/16 Intermediate: @16/24 RX: @20/28
Cal Row
TC: 21
Biceps curls until failure
8 x biceps curls w. an empty barbell + 10 meter walk with the barbell in 90 degrees
Comment: Do the 8 biceps curls and go directly to walk with the barbell in your hands and arms bent at a 90 degrees angel. Then do the curls again and afterward walk. Continue this way until failure
Comment: Do some warm up sets and build up in weight over the 6 sets.