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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
10 x Straight arm banded lat pull down
10 x Banded overhead press
10 x Ring rows
10 x Scapula pull ups
10 x Rocking push ups
5 x Single leg bodyweight Hip thrust (each leg)
A) Pull up
4 sets of 6 reps Pull ups
Rest as needed
b) Deadlift
5 sets of 4 reps Deadlift w. reset
Rest 2-3 min between sets
Comment: Do some warm up sets and use the same weight for the 5 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
c) WOD
6 Rounds for time
3 Wall walks
6 DB Snatch @15/22,5 Intermediate: @17,5/25
9 Box Jump overs
TC: 12
d) Pump Work
3 Rounds
12-15 DB Bench Press
8-12 Plank crunch in rings
40 sec Double KB Front Rack hold
Rest 1 min between rounds
Comment: Go directly from exercise to exercise and rest 2 min between rounds
Comment: Use a band if necessary