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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) Squat snatch
E2MOM 12
2 x Squat snatch
Then with this weight
4 sets of: 1 x Squat snatch with 2 sec pause in bottom position
Rest 1-2 min between sets
b) Back Squat
5 sets of 5 reps Back squat
Rest 2-3 min between sets
Comment: Do some warm up sets and then use 90-95 % of the weight from your heavy 6 reps from week 1. If you didn’t do the heavy 6 reps then use RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).
c) WOD
AMRAP 5
4 Target burpees/Burpee pull ups
8 cal ski erg
8 Box jumps
Rest 1 min
AMRAP 5
8 Ring rows/Pull ups
8 cal ski erg
8 Box jump overs/Complete box jump overs
Rest 1 min
AMRAP 5
12 Knee raises/knees to elbows/Toes to bar
8 cal ski erg
8 Burpee box jump overs
Comment: Do some warm up sets and then build up in weight over the 6 sets.