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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
4 sets of 4 reps One and a half Deadlift
Rest 1-2 min between sets.
b) Handstand walk
Test - AMRAP 2
Max distance Handstand walk on a 5 meter lane
Comment: It doesn’t have to be 5 meters unbroken.
Then use 5-10 min to find your max time handstand hold in a square.
Comment: You can move your hands but it has to be inside a square meter.
c) WOD
AMRAP 14
15 cal Ski erg
30 cal Bike erg
*E2MOM
2 Wall walks
Comment: Start the AMRAP by doing 2 Wall walks and continue with 2 wall walks every 2. minute until minute 14.
d) Pump Work
TABATA - 20 sec on/10 sec off x 8
BB Biceps curls
BB Jumping back squats
Comment: Use an empty barbell.
Comment: Do some warm up sets and then do the 4 sets with RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).