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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 Dislocations with stick
5 x sotts press with stick
5 x High knees jump
5 x Snatch Deadlift
5 x Muscle snatch
5 x Snatch balance
5 x Power snatch w. 3 sec pause in catch
5 x OH Squat
A) Snatch Complex
6 sets of: 2 x Snatch Pull + 1 x Power Snatch + 1 x Hang Power Snatch
Rest as needed
b) Tempo Deadlift
4 sets of 5 reps Tempo Deadlift (4 sec down)
Rest 2 min between sets
Comment: Go 4 sec down. Do some warm up sets and then the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
c) WOD
AMRAP 15
15 KB Swings @12/16 Intermediate: @16/24
15 Box jump overs
15 Knee raises/knees to elbows/Toes to bar
Comment: Do some warm up sets and then build up in weight over the 6 sets.