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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 supine scorpion
3 x Walkout
15+15 sec Lunges stretch
8+8 x One arm KB front rack lunges (8 lunges for each arm)
8 x Russian KB Swings (light KB)
5 x Torso twist
6 x Deadlift
6 x Front squats
6 x Back squats
A) Front Squat
6 sets of 4 reps Front squat w. 1 sec at the bottom.
Rest 2 min between sets
b) Pull ups
2-3 Rounds
4 x Eccentric kipping pull ups
4 x 2 Kip swings + 1 kipping pull up
4 x 1-3 Kipping pull up with pause (2 sec at the top)
Rest as needed
Comment: Try to do the 2 kip swings + 1 pull up without jumping down between. Remember to push yourself actively back into a hollow. Use a band if necessary.
21-15-9
DB box step overs @2x12,5/17,5 intermediate: @2x15/22,5
Cal ski
Ring rows / Pull up
TC: 16
Comment: Do some warm up sets and then use the same weight for the 6 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure). Pause for 1 sec in the bottom of the squat.