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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) Squat clean
E2MOM 10
5 x Squat clean
b) Front squat
4 sets of 5 reps Front squat
Rest as needed between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).
c) Double unders - test
Max reps unbroken Double unders
Comment: Use 1-3 attempts to get as many unbroken Double unders as possible.
d) WOD
For time
Buy in: 10 D-ball cleans @25/35 Intermediate: @35/50
5 rounds
200 m run
12 Deadlift @35/50 Intermediate: @45/65
9 Bar facing burpees
Cash out: 15 D-ball squats
TC: 19
Comment: Do some warm up sets and then build up in weight over the 5 sets.