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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 Bottom of squat knee rotation
8 x Bear rolls
8 x Good Mornings with BB
8 x cal Assault bike
A) Back Squat
3 sets of 3 reps Back Squat
Rest 2-3 min between sets
Then with 103-106% of the weight
3 sets of 2 reps Back Squat
Rest 2-3 min between sets
b) DB press + Pull ups
4 sets of 6 reps
B2: Pull ups
4 sets of 6 reps
Rest 2 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). Use a band for pull ups if you are challenged.
c) WOD
6 x 1 min on/ 1 min off
A:
10 Double KB Thruster @2x8/12 Intermediate: @2x12/16
Max reps Box jump overs
B:
15 KB Swings @8/12 Intermediate: @12/16
Max reps Ring rows/Pull ups
Comment: Alternate between A and B.
Comment: Do some warm up sets and then the 3 sets with the same weight. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).