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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 3 rep of Deadlift
Rest as needed
With 85 % of this weight
1 set of: 2.2.2.2 reps Deadlift
30 sec rest between
Comment: Do 2 reps deadlift then 30 sec rest and continue 4 times.
b) Strict press & Hack squat
Tempo Strict press (3 sec down)
3 sets of 4 reps
3 sets of 10 reps
Rest as needed
Comment: Tempo Strict press with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more rep before failure).
c) WOD
For time
4 rounds
200/300 m ski
10 Front rack reverse lunges @25/35 Intermediate: @35/50 RX: @40/60
8 Push press
100 Single unders/60 Double unders
TC: 16
d) Pump Work
2-3 rounds
8 x Double DB Z-press
5-10 x Barbell ab roll out
Rest 1-2 min between sets
Comment: Build up over 5-7 sets until you have reached a heavy 3 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).