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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
2 min moderate tempo on assault bike
5 x OH Wall Squat (4 sec down)
5+5 x Single Leg Glute Bridge
4 x Walkout with hip stretch
8 x Reverse lunges
5 x Thrusters w empty barbell
A) Snatch complex
7 sets:
2 sets of: 1 x Snatch Deadlift + 1 x Hang Power snatch + 1 x Squat snatch
2 sets of: 1 x Hang power snatch + 1 x Squat snatch
3 sets of: 1 x Squat snatch
Rest as needed between sets
b) Wide grip Pull ups
c) WOD
For time
12-10-8-6-8-10-12
DB bench press @2x10/15 Intermediate: @2x12,5/17,5
Double DB cleans
Wall balls @14/20 Intermediate: @20/30 lbs
TC: 18
d) Accessory
4 rounds
30-60 sec Dead hang
20 meter D-ball Bear hug carry
Rest 1-2 min between rounds
Comment: Do some warm up sets and then build up in weight over the 7 sets.