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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
5+5 x Thoracic Rotation
5 x Hindu stretch
3 x Walkout with 4 x push ups
5 x Jefferson curls
5 x Torso twist
8 x Front rack lunges
5 x Deadlift
a) Deadlift
Build to a heavy 5 rep of Deadlift
Rest as needed
Use 75 % of the weight in the WOD
b) Strict press & Push press
3 sets of 5 reps strict press
Rest 1-2 min between sets.
Comment: Do some warm up sets and then do the 3 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).
With the same weight do:
3 sets of 4 reps Strict press + max reps push press.
Rest 1-2 min between sets.
Comment: With the same weight as before do 4 reps strict press and afterward as many reps push press as possible.
c) WOD
With 80 % of your heavy 5 rep Deadlift
EMOM 5
6 Bar facing burpees + 4 Deadlift
Rest 2 min
EMOM 6
1: 6-10 Burpee Box Jump
2: 10-12 DB step overs @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25
Rest 2 min
EMOM 6
9/13 Intermediate: 11/15 RX: 13/18 Cal row
Comment: aim to work for about 45 sec in the last EMOM.
d) Pump Work
2-3 rounds
8 x Double DB biceps curls
8 x Double DB Hammer curls
8 x Double DB Skull crushers
Max reps diamond push up
Rest 1 min between rounds
Comment: Do all 4 exercises before you rest for 1 min.
Comment: Build up over 4-6 sets until you have reached a heavy 5 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).