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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: Dislocations 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 Tempo snatch pull (3 sec from floor to hip)
5 x Muscle snatch
5 x Snatch balance
5 x Squat snatch
5 x OH squat
A) Snatch complex
E2MOM 12
1 x Power Snatch + 1 x Hang Squat Snatch + 1 x OH Squat
b) Back Squat
4 sets of 4 reps tempo+pause Back squat (4 sec down and 4 sec in the bottom)
Rest 2 min between sets
Comment: Do some warm up sets and then the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).
2 Rounds
4 x Jump to hollow
4 x Jump to hollow + kip swing
Rest as needed
3 Rounds
2-6 kipping Leg raises / Toes to bar
4-8 Single leg kipping toes to bar
Rest as needed
For Time and in as few sets as possible
Scaled: 20 Leg raises / Toes to bar
Intermediate: 30 Toes to bar
Comments: Try to do as few sets as possible
For time
10-9-8-7-6-5-4-3-2-1
Thrusters @25/35 Intermediate: @30/45
100-90-80-70-60-50-40-30-20-10
Single unders
TC: 16
Comment: Do some warm up sets and then build up in weight over the EMOM.