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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
8 x Cat & cow
8 x Horizontal press w. band
8 x Banded overhead press
8 + 8 x Kettlebell Halo
8 x Jefferson curl
Rest as needed
3 sets of 1 rep bench press
40-60 sec rest between sets
5 sets of 5 reps
2 min rest between sets
Comment: Build up over 3-5 sets. Then do all 5 sets with the same weight. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure)
2 Wall walks/10 m. HSW
5 D-ball cleans @40/70 Intermediate: @70/100 RX: @100/150 lbs
8 Dual KB front rack lunges @2x8/16 Intermediate: @2x16/20 RX: @2x20/24
2 Wall walks/10 meter HSW
5 D-ball squats @40/70 Intermediate: @70/100 RX: @100/150 lbs
8 Dual KB snatch @2x8/16 Intermediate: @2x16/20 RX: @2x20/24
10 x Shoulder fly
10 x DB shoulder front raise
1 min rest between rounds
Comment: Build up over 4-6 sets until you have reached a heavy 3 reps. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).