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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 Active hinge
30+30 sec Pigeon stretch (each leg)
30+30 sec Wall squat w. twist
5 x Snatch deadlift
5 x Muscle snatch
5 x Snatch balance
5 x OH squats
5 x Power snatch
5 x Squat snatch
A) Snatch complex
6 sets of: 1 x Squat Snatch + 1 x Snatch Balance + 1 x Squat Snatch + 1 x Overhead Squat
Rest as needed
b) 1 arm DB row
5 sets of 5 reps row (each side)
Rest 1-2 min between sets
3 Rounds
10 x Alternating Ring assisted Pistol Squats (5 each leg) / 10 x alternating pistol squats
5-8 x tempo pistol squats on a box (each leg) (4 sec down + 1 sec in bottom)
Rest as needed
Comment: Go 4 sec down on each rep. If possible do a pistol squat back up, otherwise step back on the box. Focus on the slow phase down.
4 Rounds for time
9 Thrusters (unbroken) @25/35 Intermediate: @35/50
12 Ring rows/Pull ups
12/16 cal Assault Bike
TC: 15
Comment: Try to do all the thrusters unbroken in every round
Comment: Do some warm up sets and then build up in weight over the sets.