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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
5 sets of 5 reps front squat
Rest 1-2 min between sets
B) 1 arm row
6 sets of: 8-6-4-4-6-8 reps 1 arm row (each side)
Rest as needed
Comment: Build up in weight when reps get fewer and drop in weight when reps increase.
3 Wall walks
9 KB swings, @20/28 Intermediate: @24/32
12 Box Jumps
14/18 Cal Ski
Comment: The weight on KB swings are supposed to be heavy
2+2 Turkish get up
Rest as needed between rounds
Comment: Do two TGU on each side. Do the Turkish get up with good technique but try to challenge yourself with the weight.
Comment: Do some warm up sets and do the 5 sets with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).