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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) Snatch
Build to a heavy 2 rep of Squat snatch
Rest as needed.
With 85-90 % of the weight
3 sets of: 1 x squat snatch with 3 sec pause in bottom position
Rest 1-2 min between sets
B) Romanian deadlift
5 sets of 6 reps Romanian deadlift
Rest 2 min between sets
Comment: Get as close to the floor as possible but stop the movement before touching the ground. 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).
10 x Kip swings
8 x Single leg box assisted kipping pull up
4 x Eccentric kipping pull ups
3-6 x (Banded) Kipping pull ups
Rest as needed between
5 x Hips to bar
5-6 x Straight arm pull down
5-6 x Single leg box bar muscle up
2-3 x Bar muscle up (try to go unbroken)
Rest as needed between
500 m ski
10 DB OH squats @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs
1000 m bike
Comment: Build up over 5-7 sets until you have reached a heavy 2 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 reps before failure).