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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
10 x Goodmornings to squat
8 x Alternating squat thoracic rotation
8 x Pull aparts w. band
5 x Deadlift
5 x Muscle cleans from hip (high elbows)
5 x Power cleans
5 x Squat cleans
1 power clean + 1 hang power clean + 1 x power jerk
B) Pull
B1: One arm DB row (3 sec down)
4 sets of 6 reps (each arm)
4 sets of 8 reps
30 sec rest between exercises and 1 min rest between sets.
Comment: One arm DB row with tempo of 3 sec down.
2-3 rounds for quality
10 Handstand weight shifting against wall / shoulder tabs against wall
8 Handstand scissor a few steps from the wall
3 Handstand walk to wall / Handstand walk
Rest as needed
Comment:
Weight shifting = get your hand as high as possible.
Handstand scissor = tighten your core and keep a hollow position. Look at your hands. Do the handstand scissor a few steps from the wall to make it more challenging.Try to get your leg horizontal when it touches the wall.
Handstand walk to wall = Kick up a few steps from the wall and do a handstand walk until you reach the wall. Try to go further away from the wall.
EMOM 16
1: 10-18 Knee raises/knees to elbows/T2B
2: 8-12 Power snatch @25/35 Intermediate: 30/45 RX: 35/50
3: 8-12 Burpees over bar
4: 10-18 cal bike
Comment: Work for maximum 50 sec each minute.
Comment: 2-3 warm up sets. Add more weight over the 6 sets.