Newest programs
Popular posts
Information
Who are we?
MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
contact us
Today's program for your training
1: 40-50 sec Prone press & pull
2: 30 sec Pigeon stretch (each leg)
3: 40-50 sec Shinbox twists
5 x Snatch pull
5 x Muscle snatch (from floor)
5 x Power snatch
5 x OH squat
B) Back squat
5 sets of 6 reps
1-2 min rest between sets
Comment: 3-4 warm up sets before doing the 5 sets. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure)
8 Thrusters @30/40 Intermediate: @35/50 RX: @40/60
8 Ring rows / Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B
30 sec rest
Comment: Challenge yourself by doing (banded) pull ups instead of ring rows if you are a scaled athlete.
D) Accessory
3 rounds
6-10 x Rower pike ups
12 x GHD back extension
1 min rest between rounds
Comment: Build up over the 8 minutes. Try to go heavy in the last set. The weight can’t be dropped between the reps.