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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) Rope Climb
Warm up: Do some Ring rows and some Rope pulls before your AMRAP and then the snatch warm up before Snatch.
AMRAP 3
Rope pulls/Rope Climbs
b) Snatch
5 sets of 3 x Hang Squat Snatch
Rest as needed
c) Pause Deadlift
4 sets of 6 reps pause deadlift w. 2 sec below knees
Rest 2 min between sets
Comment: Pause for 2 sec just below knees. Do some warm up sets and then the 4 sets with RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more rep before failure).
d) WOD
EMOM 12
1: 6 Double KB Push Press + KB Front Rack Hold @2x8/12 Intermediate: @2x12/16
2: KB Swings @10/16 Intermediate: @12/16
3: Cal Row
Comment: Work for 40 sec every minute.
Comment: Do some warm up sets and then build up in weight over the 5 sets.