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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 Active hinge
30+30 sec Pigeon stretch (each leg)
30+30 sec Wall squat w. twist
5 x Snatch grip Push press Behind neck
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch w. 3 sec pause in catch
5 x Squat snatch
A) Snatch complex
E2MOM 10
1 x Power Snatch + 1 x Low Hang Squat Snatch
Then with the same weight
3 sets of 1 x Hang Squat Snatch w. 3 sec pause in catch (bottom position)
Rest as needed.
b) Back Squat
Use 4 sets to build up to a heavy 6 reps of back squat
Rest as needed between sets.
Comment: Do some warm up sets and then use 4 sets to find a heavy 6 reps of Back Squat. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).
Then with the same weight
4 sets of: 5-4-4-3 reps of Back Squat
Rest as needed between sets
c) WOD
AMRAP 13
3-5-7-9-11-13….
DB Snatch @12,5/17,5 Intermediate: @17,5/25
DB Hang Clean
DB Shoulder to overhead
DB Box step overs
Comment: Do some warm up sets and then build up in weight over the EMOM.