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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: 50 sec Banded Pulldown
2: 50 sec OH squat bodyweight
3: 50 sec 90 degree external rotation
5 x Snatch pull
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch
5 x OH squats
A) Snatch Complex
4 sets of 2 reps muscle snatch
Rest as needed
6 sets of: 1 x Snatch pull + 1 x Power Snatch
Rest as needed
Comment: Build up in weight over the 6 sets
b) Back Squat
Build to a heavy 6 reps of Back Squat
Rest as needed
Comment: Build up over 5-7 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more rep before failure).
Then with the same weight
3 sets of 4 reps Back Squat
Rest 2 min between sets.
c) WOD
AMRAP 11
4 Shuttle Runs
12 DB Bench Press @2x10/15 Intermediate: @2x12,5/17,5
4 Shuttle Runs
15 m Double DB Walking Lunges
4 Shuttle Runs
16 V-Ups
Comment: Build up in weight over the sets.