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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 into squat
8 x Cat & cow
8 x Alternating squat thoracic rotation
10 x Horizontal press w. band
10 x Pull aparts w. band
5 x Deadlift
5 x Muscle cleans from hip (high elbows)
5 x Power cleans
5 x Squat cleans
A) Squat clean
Build to a heavy 1 rep of squat clean
Rest as needed
Then with 60% of the weight:
5 touch and go squat cleans
Comment: Touch and go= no rest between reps
4 sets of 8 reps close grip bench press
1-2 min rest between sets
Comment: Shoulder width grip. RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure)
15/20 cal assault bike
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
1 min rest
15/20 cal assault bike
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch
1 min rest
15/20 cal assault bike
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch
TC: 26
Comment: Build up over 4-6 sets until you have reached a heavy 1 rep. RIR 0-1. RIR= Reps in reserve (performed with a weight where you can do 0-1 more reps before failure).