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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
6 sets of: 2 x TNG Power snatch + 1 x Squat snatch
Rest as needed
With this weight
EMOM 5
1 x Squat snatch w. 2 sec hold in catch (bottom position)
b) Front squat
4 sets of 4 reps Tempo Front squat w. 3 sec down
Rest 2-3 min between sets
Comment: Do some warm up sets and then use the same weight for the 4 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
c) WOD
AMRAP 16
1 round
13 Double DB burpee deadlift @2x10/15 Intermediate: @2x12,5/17,5
30 Single unders/Single crossovers
200 m run
13 Double DB hang clean & jerk
30 Single unders/Single crossovers
200 m run
13 Double DB Devils press
30 Single unders/Single crossovers
200 m run
Then AMRAP until 16
15 GHD sit ups
10 Double DB OH lunges
10 Ring rows/Pull ups
Comment: Do some warm up sets and then build up in weight over the first 3 sets and use the same weight in the last 3 sets. TNG=Touch and Go