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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) Squat snatch
E3MOM 18
1 x Snatch deadlift + 1 x hang power snatch + 2 x hang squat snatch + 1 x Snatch balance + 1 x OH squat
b) One arm row
4 sets of 8 reps One arm DB row
Rest 1-2 min between sets
Test - AMRAP 3
MAX reps Pistol squats
Comment: If you are challenged then choose one of the following scalings (The first exercise is the hardest and then they get easier and easier):
Pistol squat with elevated heel
Ring assisted Pistol squat
Pistol squat to bench
2 rounds of:
AMRAP 3
4 Double DB Devils press @2x12,5/17,5 Intermediate: @2x15/22,5
8 Ring rows/Pull ups
10 Double DB squats
ME Ski erg
Rest 2 min
AMRAP 3
4 Clean and Jerk @30/45 Intermediate: @35/50
8 Knee raises/knees to elbows/T2B
10 Front squat
ME Assault bike
Rest 2 min
Comment: ME = max effort
Total time: 18 min
Comment: Do some warm up sets and then build up in weight over the 6 sets.