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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 x Hindu stretch
20 sec. Shoulder stretch in rings
8 x Scapula Pull ups
6 x Snatch deadlift
6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell)
6 sets of 2 x Pause Power Snatch (pause for 3 sec below knees)
Rest as needed
B) Chin ups & Ring push ups
B1: Chin ups
4 sets of: 5-5-5-max reps
B2: Ring push ups
4 sets of: 8-8-8-max reps
Rest 1-2 min between sets
Comment: Use a band for Chin ups and the Push ups on your knees if necessary. In the last set do as many reps as possible.
AMRAP 28
600 m Standing Bike
50 Walking lunges
400 m Run
30 Double unders
20 Sit ups
10 Burpees to target
3 Rounds
8 x Jefferson curls on box w. light KB
30-50 sec Dead Hang
30-50 sec Hollow hold
30-50 sec Arch hold
Rest as needed
Comment: Do some warm up sets and then build up in weight over the 6 sets.