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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 1 rep of Squat snatch
Rest as needed.
Then with 75 %
20 reps of squat snatch as fast as possible
Comment: You can drop the weight and break the reps as you like.
B) Sumo Deadlift
4 sets of 10 reps
Rest 1-2 min between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 3. RIR= Reps in reserve (performed with a weight where you can do 3 more reps before failure).
10-30 sec hold in the bottom of a pistol squat (each leg)
10 x Pistol squat hold with leg exchange
6+6 Banded pistol squats /Pistol squats
Rest as needed
1-3+1-3 Tempo pistol squats on a box (4 sec down)
Comment: Perform 1-3 reps on each leg every min. Go 4 sec down on each rep. If possible do a pistol squat back up, otherwise step back on the box. Focus on the slow phase down.
12 KB Snatch @12/16 Intermediate: @16/24 RX: @24/32
12 Ring rows/pull ups/chest to bar
12 Burpee KB deadlift @2x12/16 Intermediate: @2x16/24 RX: @2x24/32
12 Double KB Front rack lunges
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).