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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
Build to a heavy 3 rep of Squat snatch
Rest as needed.
Then with the same weight
EMOM 5
1 x Squat snatch
B) Deadlift
5 sets of 4 reps Tempo Deadlift with reset (4 sec down)
Rest 2 min between sets
Comment: Reset= Bring the barbell to a complete stop between reps and regain your tension.
Do some warm up sets and then use the same weight for the 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
Comment: Do a big cross with the rope. You should feel like hugging yourself. This gives plenty of room for you to jump through. Use the same rhythm as with double unders.
2 Wall walks
3 Double DB Power maker @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25
50 Single unders/40 Double unders/20 Single Crossovers
Comment: Build up over 4-6 sets until you have reached a heavy 3 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 rep before failure).