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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 Walkouts
10 x Seated banded Hip abduction
10 x Scapula pull ups
10 x Elbow rotations
5 x Tempo Front squat (5 sec down)
5 x One and a half Front squat
A) Front squat
4 sets of 4 reps tempo Front squat (6 sec down)
Rest 2 min between sets
B) Banded Pendlay row & Upright row
1: 80 Single unders/60 Double unders
2: 14-16 DB snatch @12,5/17,5 Intermediate: @15/22,5
3: 8-12 Burpee over DB
4: 14-16 GHD sit ups
12 Rower pike ups
12 Rower hamstring curls
Rest 1 min between rounds
Comment: Do some warm up sets and then use the same weight for the 4 sets. Try to go explosively up again. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).