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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
10 x Dislocations
10 x Goodmornings
10 x Overhead squats
5 x Snatch deadlift
5 x Muscle snatch from hang
5 x Overhead squat
5 x Press from neck with snatch grip
A) Squat Snatch
5 sets: 1 x Squat snatch + 1 x Overhead squat + 1 x Squat snatch
Rest as needed.
Then with the same weight
3 sets of: 1 Squat snatch with 3 sec in the bottom of your squat
Rest 1-2 min between sets.
Comment: Pause for 3 sec in the bottom of your overhead squat.
3 sets of 6 reps deficit deadlift
Rest 1-2 min between sets
Comment: Stand on a plate that is about 8-10 cm high. Do some warm up sets before and do the 3 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
4 x Sitting foot lock to hanging position
3 x Vertical jumps + foot lock
4-8 x Rope hanging knees to elbow
10-20 sec rope hang
3 x Descent
Rest as needed
Comment: Sitting foot lock to hanging position = lock your feets around the rope and stand up in the rope.
Vertical jump = Jump straight up and catch the rope as high as possible. Do a foot lock as close to your hands as possible.
Descent = Go a little bit up in the rope and focus to go down properly. Either go down with the J-hook where you slightly loosen the grip or do a S-hook/wrap around your leg .
1-2 Rope Climbs (get as high as possible)
3+3 x Sitting L-sit rope pull ups
2+2 x Tap drills (2 on each side)
3+3 x Kip (3 with each leg)
1 x Negative legless rope climb
Rest as needed
Comment: L-sit rope pull ups = Come down and sit on the floor between each repetition. Get help from your legs so that it is possible to pull yourself up. Do 4 repetitions with one arm at the top and then 4 opposite. If possible, do the repetitions as in the video.
Negative legless rope climb = do a normal rope climb up and then go down legless
1-2 Legless Rope Climbs (get as high as possible)
10-8-6-4-2
DB Thrusters @2x12,5/17,5 Intermediate: @2x15/22,5 RX: @2x17,5/25
20-16-12-8-4
Cal Bike
Comment: Do some warm up sets and then build up in weight over the 5 sets. Focus on technique and become confident in Squat snatch rather than heavy weights. You can drop the weight between reps.