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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
2 rounds:
10 x Dislocations with a stick
6 x Pike push ups (on floor)
5+5 x Hip adductor rocks
3 x Walkout with 4 x shoulder taps
10-12 x Scapula Pull ups
5 sets of 3 reps power snatch
Rest 1-2 min between sets.
B) Chest supported row & Front foot elevated split squats
4 sets of 6 reps
4 sets of 8 reps on each leg
Rest 1 min between sets.
Comment: For the Horizontal chest supported row, place a bench on top of some plates or two boxes.
Two versions depending on level - Version 1:
Find your max distance to the floor/ab-mat where you can do 1 kipping handstand push up.
Comment: Build up with plates and ab-mats and try to challenge yourself.
AMRAP 3
Max reps Push ups
Comment: Try to do it on your feet otherwise do the push ups on your knees.
Version 2 (RX):
Find your max distance to the floor/ab-mat where you can do 1 kipping handstand push up on parallettes.
Comment: Build up with plates and ab-mats and try to challenge yourself.
AMRAP 3
Max reps kipping Handstand push ups on level
Comment: On the floor (not parallettes). Hands and head must be on level.
4 x AMRAP 3
A: AMRAP 3
6 Double DB deadlift @2x12,5/17,5, intermediate: @2x15/22,5 RX: @2x17,5/25
6 Double DB cleans
6 Push ups
Rest 1 min
B: AMRAP 3
8 Box jump overs
8 Alternating DB snatch @12,5/17,5, intermediate: @15/22,5 RX: @17,5/25
8 DB OH lunges
Rest 1 min
Total time: 15 min
Comment: Alternate between A and B and do both workouts two times.
Comment: Do some warm up sets and then build up in weight over the 5 sets. You can drop the weight between reps. Focus on good technique rather than heavy weights.