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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
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
6 sets of: 2 x squat snatch + 1 x overhead squat
Rest as needed.
B) Back squat
5 sets: 8 -6-4-6-8 reps
1-2 min rest between sets
Comment: Add more weight when the reps get fewer and drop in weight when the reps increase.
RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure)
Cal row
Variation of pistols squat/pistol squat
1 min rest
Cal row
Ring rows/Pull ups/C2B
Comment: Variation of pistol squat= Band assisted or on a bench.
D) Accessory
3 sets of 2 reps skin the cat
Rest as needed
Comment: Perform with legs flexed to decrease difficulty.
Comment: Use the first sets as warm up, and then build up in weight over the sets. The weight can’t be dropped between reps.