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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 Hindu stretch
20 sec. Shoulder stretch in rings
5 x Snatch deadlift
5 x Snatch pull
5 x Hip Power snatch
5 x Overhead squat
6 x Sotts press
A) Snatch complex
E2MOM 12
1 x Hang power snatch + 1 x Low hang power snatch + 1 x Power snatch
b) Rope Climb
2 rounds
3 x Vertical jumps + foot lock
4-8 x Rope hanging knees to elbow
1-2 Rope climbs (go as high up as possible)
Rest as needed
Comment: Vertical jump + foot lock = Jump straight up and catch the rope as high as possible. Do a foot lock as close to your hands as possible.
3 rounds
10 Target Burpees
2 Rope climbs
Work-rest ratio 1:1
Comment: Rest between rounds. Rest the same amount of time as it took you to complete a round. Get as high up in the rope as possible.
c) Deadlift
5 sets of 4 reps Deadlift with reset
Rest 2-3 min between sets
Comment: Reset = Bring the barbell to a complete stop between reps and regain your tension. Do some warm up sets and then the 6 sets w. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
d) WOD
For time - Accumulate following exercises
80 DB snatch @12,5/15 Intermediate: @15/22,5
60 GHD sit ups
40 Ring rows/Pull ups
10 Wall walks
TC: 15
Comment: Divide the repetitions as you like.
Comment: Do some warm up sets and then build up in weight over the 7 sets. Low hang = below knees.