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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
EMOM 10
2 x Hang Squat Snatch
With 100-110 % of the weight you ends with do
3 sets of 4 reps Snatch pulls
Rest 1-2 min between sets
3 sets of 6 reps deficit deadlift
Rest 1-2 min between sets
Comment: Stand on a plate that is about 8-10 cm high. Do some warm up sets before and do the 3 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
8-10 x Pike Box Shoulder Shrugs
4-8 x Pike Box weight shifting / 3-4 x Kick ups (against wall)
6-10 x Handstand step ups to a plate
If possible try 2-3 x Handstand walk to wall
Rest as needed
Comment: Kick ups = Try to do the kick ups against the wall as lightly as possible.
Handstand walk to wall = Kick up a few steps from the wall and do a handstand walk until you reach the wall. Try to go further away from the wall.
15-25 sec. handstand hold (against wall)
10-12 Handstand shoulder shrugs (wall facing)
1+1 x Pike handstand around the box
3-5 Wall handstand slide away
5-10 meter handstand walk
Rest as needed
Comment: Wall handstand slide away = Lean away from the wall by allowing your shoulders to come over your hands. Now, remove your feet from the wall, if possible. There should be a straight line through the hands, shoulders and feet.
20 double unders + 5-10 meter handstand walk
6 Target Burpees
8 Ring rows/Pull ups
10/12 Cal assault bike
12 Back rack reverse lunges @25/40 Intermediate: @30/45 RX: @35/50
Comment: Do some warm up sets and then build up in weight over the EMOM. Focus on good technique rather than heavy weights.