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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 Disolations with stick
10 x Kneeling circles on wall (each side)
30 sec x Wall squat w. twist (each side)
6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell)
6 x Snatch balance
6 x Squat snatch
A) Pull ups
5 sets of 3 reps Pull ups w. 3 sec down
Rest as needed
b) Sumo Deadlift
5 sets of 5 reps Sumo Deadlift
Rest 2-3 min between sets
omment: Do some warm up sets and then use the same weight in the 5 sets. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).
c) WOD
EMOM 20
1: 2-4 Wall walks
2: 6 Squat cleans @30/45 Intermediate: @35/50
3: 10 Ring rows/Pull ups
4: 12/15 cal row
5: Rest
d) Pump Work
3 rounds
15 Double DB strict press
10 Double DB front raise
10 Double DB lateral raise
Rest as needed
Comment: Use a band if you are challenged or add weight if needed.