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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
1: Disolations with stick
2: 30+30 sec Wall squat with twist
3: Banded full T hip opener (left leg)
4: Banded full T hip opener (right leg)
5 x Snatch deadlift
5 x Muscle snatch from hang
5 x Press from neck with snatch grip
10 x Overhead squats
A) Snatch complex
E2MOM 12
2 x Power Snatch + 1 x Squat Snatch
b) Bench press
4 sets of 8 reps Bench press
Rest 1-2 min between sets
Comment: Do some warm up sets and then use the same weight in the 4 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more rep before failure).
AMRAP 6
30 Cal Standing Bike
30 DB Box Step overs @12,5/17,5 Intermediate: @15/22,5
3 Double DB Devils Press @2x12,5/17,5 Intermediate: @2x15/22,5
Rest 2 min
AMRAP 6
20 Cal Standing Bike
20 DB Box Step overs
2 Double DB Devils Press
Rest 2 min
AMRAP 6
10 Cal Standing Bike
10 DB Box Step overs
1 Double DB Devils Press
3 rounds
20 m Front rack + OH walk (left in FR + right in OH)
20 m Front rack + OH walk (right in FR + left in OH)
Rest 1-2 min between rounds
Comment: Do the 20+20 meter without rest and then rest 1-2 min after each round.
Comment: Do some warm up sets and then build up in weight over the EMOM.